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HEALTHY WINTER 2026 139 RECIPES • Blackberry & banana breakfast muffins • Coconut chicken & black bean stew • Salted fruit ‘n’ nut bark

HEALTHY

l protein-packed winners l no-stress meal prep l fibre-loaded plates LIGHTER High-protein sesame steak noodles, p59 COMFORT

135+ feel-good

Lasagne, tacos and pizza that still feel indulgent

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BRILLIANT BATCH COOKING NOURISHING RECIPES TO FEED YOU ALL WEEK MAXIMISE YOUR WORKOUT Eat the right fuel for exercise

ONE BASE, THREE MEALS Low-sugar treats

One-pan wonders

Meal plan special

Winter superfoods

PLUS TOP 10 GUT HEALTH RECIPES FROM

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NO HYPE, JUST GOOD HEALTH Your trusted source for simple, expert advice on ˚ΗΒ²ÂΒÂć˚➫ʇϖʇΒ˚Ê¾¾ʇ®˚∆ʇÊııøÊÂ˚›➪ Follow ˂›ćć∆‚Ê®ıΒ‚øφ›ćć∆‹ćć∆ʇ to be part of the journey.

Welcome ...to our latest healthy collection. Inside you’ll find plenty of nourishing recipe features and expert advice to help kick-start your healthy journey. As well as lots of quick and easy midweek solutions, there are protein-packed dinners (p72), quick air fry dishes (p54), sugar-free bakes (p122) and clever ways to fuel your workout (p58). And do check out our 16-page meal plan special which gives you bespoke plans, shopping lists and advice to get ahead for the week (p12). Here’s to lots more happy, healthy cooking in 2026!

Find more seasonal, lighter ideas at goodfood.com @goodfoodeveryday @goodfood

Janine Ratcliffe, deputy magazines editor

Indian-inspired spicy cabbage SERVES 2 PREP 15 mins COOK 20 mins EASY V

2 tbsp rapeseed oil, plus a drop 1 tbsp finely chopped ginger 1 red chilli, halved, deseeded and thinly sliced 2 carrots (160g), cut into matchsticks 1 large onion, halved and thinly sliced 2 tsp mustard seeds (yellow or black)

1 tsp cumin seeds 2 tsp Madras curry powder 250g pointed or Savoy cabbage, shredded 2 tomatoes, chopped 2 eggs 1 lime, halved 15g fresh coriander, chopped

1 Heat 2 tbsp oil in a large non-stick pan or wok and stir-fry the ginger and chilli for 1-2 mins to soften. Stir in the carrots and onion, then leave for 10 mins, stirring every now and then, until the onion turns golden. 2 Add the mustard seeds, cumin seeds and curry powder and stir to toast the spices. Tip in the cabbage and stir for 5 mins until starting to soften. Add the tomatoes and stir for 1-2 mins more until softened and the cabbage is tender. If the cabbage is still too firm, add a dash of water and put the lid on the pan. 3 Meanwhile, fry the eggs in a drop of oil in a small non-stick pan until crisp at the edges, but the yolks are still runny. Squeeze about 1 tbsp lime juice over the cabbage mixture and toss together with the coriander. Divide between two plates, top with an egg each and serve with the remaining halved lime for squeezing over. GOOD TO KNOW iron • low fat • 4 of 5-a-day PER SERVING 374 kcals • fat 21g • saturates 3g • carbs 24g • sugars 20g • fibre 13g • protein 16g • salt 0.4g

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The majority of these recipes have previously appeared in Good Food, and were tested and nutritionally analysed by a team of experts. Good Food Home Cooking Series Immediate Media Co, Vineyard House, 44 Brook Green, Hammersmith, London W6 7BT

Contents 33

EDITORIAL Group magazines editor Keith Kendrick Deputy magazines editor Janine Ratcliffe Head of food Cassie Best Food editor & test kitchen manager Ailsa Burt Recipes editor Katy Gilhooly Group content & production manager Stella Papamichael Multimedia production editor Dominic Martin Sub editor Maxine McCaghy DESIGN Art director Rachel Bayly Deputy art director Freddie Stewart Art editor Jen MacAdie Senior multimedia designer Laurie Newman Design hub manager Gabby Harrington FOOD GROUP Commercial director Simon Carrington Content director Lily Barclay ADVERTISING Client director Catherine Crosby Senior account manager Margaret McGonnell Head of ad services Eleanor Parkman-Eason Senior ad services co-ordinator Sarah Barker For advertising enquiries, email imfood@immediate.co.uk PUBLISHING & MARKETING Publishing manager Tom Townsend-Smith Reader offer manager Liza Evans Senior acquisition marketing strategy lead Sally Longstaff Acquisition marketing manager Meg Padley Head of newstrade marketing Martin Hoskins

Sesame steak & buckwheat noodle bowls, p59

make our cover recipe

photograph MIKE ENGLISH

PRODUCTION & AD SERVICES Production director Koli Pickersgill Production manager Lee Spencer Senior production controller Leanda Holloway Senior repro technician Darren McCubbin SYNDICATION Director of international licensing Tim Hudson IMMEDIATE MEDIA CO CEO Sean Cornwell COO & CFO Dan Constanda Executive chairman Tom Bureau Good Food Home Cooking Series is produced by Immediate Media Company Ltd. Good Food provides trusted, independent advice and information that has been gathered without fear or favour. When receiving assistance or sample products from suppliers, we ensure our editorial integrity and independence are not compromised by never offering anything in return, such as positive coverage, and by including a brief credit where appropriate. All prices correct at time of going to press. However, they can change once we go to print and are subject to VAT fluctuations. Please check with the appropriate retailer for full details. We abide by IPSO’s rules and regulations. To give feedback about our magazines, visit goodfood.com, email goodfoodmagazine@ immediate.co.uk or write to Good Food, Immediate Media Co, 44 Brook Green, Hammersmith, London W6 7BT.

© Immediate Media Company London Ltd, 2025. Printed by Walstead Group Ltd. Immediate Media is working to ensure that all of its paper is sourced from well-managed forests and other controlled sources. This magazine is printed on Forest Stewardship Council® (FSC®) certified paper. This magazine can be recycled, for use in newspapers and packaging. Please remove any gifts, samples or wrapping and dispose of it at your local collection point.

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63 68 85

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24 115 6 12 29 34 36

HEALTHY EATING GUIDE

Top tips for eating well this winter MEAL PLAN SPECIAL

Our collection of nourishing dinners

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MAKE-AHEAD BREAKFASTS

Prep our fab brekkies the day before 5 HEALTHY SNACKS

Nutritious bites to stave off hunger MEAT-FREE MARVELLOUS MAINS

Rita and Jessica Kahawaty’s veggie recipes inspired by the Middle East

READER OFFER

Food-focused trips to beautiful Italy 7-DAY HEALTHY DIET PLAN

Serve up fresh, balanced breakfasts, lunches and dinners all week long OLIVE’S TOP 10 GUT HEALTH RECIPES

Brilliant ways to improve your digestion from our sister magazine

102 MENOLICIOUS Ease menopause symptoms with Mariella Frostrup and Belles Berry

40 Great ideas to perk up lunchtimes 106 Nathan Anthony adds a healthier spin to a trio of takeaway favourites FILLERS 44 FREEZER Healthy, freezable midweek options SUPERFOODS 110 WINTER ONE-PAN WONDERS Seasonal dishes full of goodness 50 Get cosy with Meg Robinson’s IT LOW CALORIE 115 MAKE satisfying, one-pot comfort food Rustle up these lighter, leaner choices FLAVOURS GOODIES 54 FAST 122 LOW-SUGAR Wholesome mains for your air fryer From cakes and brownies to biscuits or oven from Christina Kynigos DESSERTS 128 GLUTEN-FREE FUEL YOUR WORKOUT Indulgent delights free from gluten 58 Feel-good eats before you exercise SWEET TREATS 132 AVOCADO ONE BASE, THREE MEALS Whip up three creamy avo puddings 62 Tasty suppers made using bean stew MARVELS 134 MINI FULL OF FIBRE Little bakes that are big on flavour 66 Baked eggs, turmeric lentils and more INDEX 138 RECIPE PROTEIN-POWERED MIDWEEK MAINS Find every recipe in this issue 72 Susanna Unsworth and Laura LOVE 139 WE Clark’s energy-boosting dishes Banana and peanut butter ice cream SHAKE-UP SALADS

FABULOUS FAKEAWAYS

124 130

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HEALTHY EATING GUIDE Discover our top tips for maintaining gut health, the benefits of mindful eating and which nutrient-rich foods to enjoy this winter

hich foods are best for my gut? Is homemade fermented produce better than shop-bought? How can I eat more mindfully – and will it really benefit my health? What are the most nutritious winter fruits and vegetables? This handy guide, which is full of information from qualified experts and nutritionists, will help answer all these questions and more. All our health content is for general information only and should not be treated as a substitute for the

medical advice of your own doctor or any other health care professional. Remember that any time you consider altering your diet it’s important to speak to your regular GP or dietician for tailored advice that suits your personal health concerns and goals, as they are best equipped to provide guidance based on your health history and needs. To discover even more useful tips and information about nutrition, visit our online health hub at goodfood.com/health.

Clare Heal is a chef and fermentation expert. She has a passion for the ‘four Ks’ – krauts, kimchis, kefir and kombucha – which she loves for their deliciousness and contribution to good health. Nicola Shubrook is a registered nutritionist with the British Association for Nutrition and Lifestyle Medicine, and a certified functional medicine practitioner at The Institute for Functional Medicine. Nancy Siragusa is a registered nutritionist and psychotherapist specialising in CBT, hypnotherapy and mindfulness for stress reduction plus relaxation. She works with both individuals and businesses.

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healthy guide

Improving your gut health Good bacteria is a hot topic but what foods are the best source? And are we being misled about what can really help our gut microbiome? words CLARE HEAL

ot long ago it might have been considered rude to talk about one’s gut in public. Today, however, there is a growing awareness that each of us has effectively outsourced our digestion to the 40 trillion microbes in our digestive tract – and their wellbeing is a much talked about topic.

These bacteria, known as the gut microbiome, affect not just digestion but also our immune response, weight management, blood pressure, cholesterol levels and potentially even our mental health. There is no shortage of supplements and gut shots, online memberships and apps claiming to improve gut health, and it can be hard to know what’s worth your money. Yet good gut health needn’t cost a lot. Dietician Dr Megan Rossi (aka The Gut Health Doctor) is against the marketing of probiotic capsules as a general cure-all. Probiotics, she says, should be prescribed for specific problems like IBS: “Specific strains of bacteria for specific therapeutic benefits, but that’s not the way they’ve been marketed. Instead they’ve been marketed as a pill you should take every day and you’ll have good gut health. But for general gut health you don’t take a probiotic, you need a balanced diet with plant diversity.” Which foods can help to improve our gut health? Bacteria are present throughout our digestive system but the greatest concentration is in the large intestine. Achieving good diversity can be encouraged in two ways. Firstly, it’s essential to eat plenty of plant fibre. This falls into two categories: roughage, to keep the gut moving, and soluble fibre, which feeds the microbes. This soluble fibre is often called prebiotics. Secondly, we can introduce new microorganisms. These are

probiotics, defined as live bacteria that provide health benefits. So if you’re not taking a supplement this is where fermented foods come in as they are full of probiotics. Examples include sauerkraut, kimchi, kefir, kombucha, yogurt and miso. A study published last year showed that people who ate six portions of fermented foods a day saw decreased inflammatory markers after 10 weeks. Dr Maria Valdivia Garcia of the Department of Metabolism, Digestion and Reproduction at Imperial College London says the wider health benefits of regularly eating fermented food only become apparent after six months but the digestive benefits will be felt much sooner: “You can see a difference in as little as a week.” However, not all fermented foods are created equal. Shop-bought vs homemade Dr Valdivia Garcia says that shopbought sauerkrauts, kimchis, yogurts and kefirs can be more consistent from batch to batch but tend to contain fewer different strains of bacteria than those made at home. Shop-bought is a good place to start but homemade is usually tastier. It’s easy to tweak homemade products to your personal taste. A live ferment will be constantly converting sugar into lactic acid and the flavour changes accordingly. If you’re in control of the ferment you can taste regularly and choose to stop the ferment (usually by moving your jar to the fridge) when you’re happiest with the flavour. With some products you’ll need to decide how much effort you’re prepared to put in. For instance, yogurt is easy to make but has to be kept at a constant warm temperature while it ferments, which can be a faff. Texturally, shop-bought kefir is more even-textured but homemade will

MISTAKES TO AVOID WHEN BUYING FERMENTED FOOD

Kraut and kimchi Make sure you’re buying these from the fridge – anything that is shelf stable will have been pasteurised, killing the probiotics.

Yogurt and kefir Kefir contains more bacterial strains than yogurt but both are great sources of probiotics. Look for wording on the label like ‘live’ or ‘active cultures’. Avoid artificially sweetened versions and check for ultra-processed ingredients such as modified starches, emulsifiers and preservatives, which can have a negative effect on the gut microbiota.

Kombucha Kombucha is not currently a protected term. Dr Rossi says: “It’s very difficult to make real, traditionally fermented kombucha at scale. So a lot of what you can buy is not really fermented.” Look for small, independent

producers and don’t buy anything that is stable at ambient temperatures.

Miso, tempeh, tofu These products are created by fermentation, but are either usually pasteurised before sale (particularly tofu and tempeh unless you are buying artisanal, smallbatch stuff) or you will kill the probiotics with heat during cooking.

Sourdough bread This is a fermented food and can have health benefits but the baking process kills off any bacteria present so it doesn’t contain probiotics. Many gluten-intolerant people find slow-rise, naturally fermented sourdough more digestible than the Chorleywood method that makes up the majority of supermarket bread. These chemically enhanced, quick-mixed loaves have added fats so are quick to produce but lacking in nutrients.

GUT HEALTH ON A BUDGET Jerusalem artichokes are full of inulin, a prebiotic fibre that feeds good gut bacteria. Leeks, asparagus, onions and garlic also contain high levels of inulin. Oats are a good source of beta-glucan, which is a soluble fibre that’s great for gut health. Pulses and legumes Dr Rossi says tinned beans are a cheap and easy gut health buy: “They’re versatile and take the flavour of whatever you’re having.” Kiwi fruit Studies suggest this fibre-packed favourite can boost beneficial bacteria in the gut. The key to happy gut microbes is to eat a variety of vegetables, pulses, wholegrains and fermented foods. Including the plant foods above is an inexpensive way to ensure a healthy, balanced diet.

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have a wider variety of bacteria and is easy to make. Homemade is almost always going to be cheaper. A jar of sauerkraut or kimchi can cost as much as £10. All you need to make your own are vegetables, salt, a jar and patience! Certain brands might provide studies illustrating the effectiveness of their products but sometimes they are based on simple ingredients you can make yourself. One example would be gut shots and probiotic drinks, which are often based on kefir plus prebiotic fibre and fruit. You can make something similar for far cheaper – search goodfood.com for these super-easy DIY ferments. Making your own sauerkraut is also easy. Our traditional sauerkraut recipe (right) is a great way to get started, or search for our beetroot & red cabbage sauerkraut online for something more colourful. Kimchi is more complicated but the theory is the same – try the vegan kimchi on our website. To make kombucha or kefir you need a scoby (which stands for symbiotic culture of bacteria and yeast). A kombucha scoby is flat and gelatinous, while kefir scobys (also known as grains) resemble cauliflower florets. Buy them online, then search our website for ‘how to make kefir’ or try the kombucha recipe on page 100. Including six portions a day might seem daunting but it’s fairly easily done. A bowl of kefir counts as two portions and makes a great breakfast or snack with fruit and granola. You could also make bircher muesli by mixing oats with grated apple and kefir, and leaving it overnight. Try some kraut as a side dish or in a sandwich or mixed into a salad. Some of my favourites include a carrot-based kraut with hummus and flatbread, or a spiced red cabbage and beetroot kraut with cold meats. Kimchi goes beautifully with eggs for breakfast, or makes a tasty dinner with rice, veggies and a fried egg. Cooking destroys the probiotics in fermented foods so, although there are tasty ways to add krauts and kimchi to stews and stir-fries, if you want the probiotic gut health benefits, keep them cool and eat them as a last-minute addition. 8 goodfood.com

Sauerkraut Try the simplest way to make classic sauerkraut using raw cabbage. This fermented food is great for your gut and goes very well with sausages and mustard. MAKES 4 x 450ml jars PREP 30 mins plus at least 5 days fermenting NO COOK EASY V

2kg very firm, pale green or white cabbage (leathery outer leaves removed), cored 3 tbsp coarse crystal sea salt or 6 tbsp flaky sea salt 1 tsp caraway seeds 1 tsp black peppercorns

1 Thoroughly wash a large tub or bowl (we used one the size of a small washing-up bowl), then rinse with boiling water from the kettle. Make sure that your hands and everything else coming into contact with the cabbage are very clean. It’s wise to use a container that will comfortably fit the softened cabbage, allowing several inches of room at the top to avoid overflow. 2 Shred the cabbage thinly – a food processor makes light work of this. Layer the cabbage and the salt into the tub or bowl. Massage the salt into the cabbage for 5 mins, wait 5 mins, then repeat. You should end up with a much-reduced volume of cabbage in its own brine. Mix in the caraway seeds and peppercorns. 3 Cover the surface of the cabbage entirely with a sheet of cling film, then press out all the air bubbles from below. Weigh the cabbage down using a couple of heavy plates or other weights that fit your bowl, and cover as much of the cabbage as possible. The level of the brine will rise to cover the cabbage a little. Cover the tub and leave in a dark place at a cool room temperature

(about 18-20C) for at least five days. After five days it will be ready to eat, but for maximum flavour leave the cabbage to ferment for anywhere between two to six weeks (or until the bubbling subsides). 4 Check the cabbage every day or so, releasing any gases that have built up as it ferments, giving it a stir to release the bubbles. If any scum forms, remove it, rinse the weights in boiling water and replace the cling film. You should see bubbles appearing within the cabbage, and possibly some foam on top of the brine. It’s important to keep it at an even, cool room temperature – too cool and the ferment will take longer than you’d like, too warm and the sauerkraut may become mouldy or ferment too quickly, leading to a less than perfect result. 5 The cabbage will become increasingly sour the longer it’s fermented, so taste it now and again. When you like the flavour, transfer it to smaller sterilised jars. Will keep in the fridge for up to six months. GOOD TO KNOW vegan • low fat • gluten free PER TBSP 33 kcals • fat none • saturates none • carbs 5g • sugars 5g • fibre 3g • protein 1g • salt 2.1g

healthy guide

How to eat mindfully Practising mindfulness when it comes to food can have a host of health benefits. Discover how to eat more mindfully and why it can improve your wellbeing words NANCY SIRAGUSA

ven if you’d never heard of mindfulness until recently, you’re now likely to be regularly hearing about its benefits. Mindful eating is all about paying attention to the way we eat. Research has shown it improves digestion, regulates our appetite and helps us enjoy our food more. It’s even dubbed the antidote to dieting, as tuning in to what we eat can be enough to help us make better choices and avoid overeating.

What is mindfulness? Mindfulness is the practice of present moment awareness. In recent years meditation experts such as Jon Kabat-Zinn have helped the world see that this is not just a spiritual practice, it is grounded in

science and is relevant and helpful to many of us. Practising mindful eating means being present when we eat – being aware of it and paying attention. It’s an easy method to learn, it helps us eat well and is simple to practise as we already eat several times a day. It involves tuning in and enjoying. How do I practise mindful eating? Start by practising the first step (below) for a few days, then try the next step. Eventually you can combine all five steps through a whole meal and experience being fully mindful as you eat. Ultimately it will give you a sense of appreciation and respect for your food that will make it an easy habit to continue.

FIVE STEPS TO MINDFUL EATING

When hunger strikes When you are hungry, become aware of your body and notice a couple of breaths. What is your body telling you? Spend a couple of moments noticing the sensations that give you that message. Become aware of them and explore the feeling. Benefits When you listen your body will tell you if it is actually hungry and what it’s hungry for. Learning to accept and therefore tolerate hunger stops us from immediately feeling the need to eat food that we don’t really need.

Choosing what to eat Look or think about the choices, becoming aware of what’s on offer. Notice all the factors at play – the different foods, what they’re made of, how they are

prepared, how they smell, the cost. Appreciate that the choice is yours and notice what thoughts or feelings arise from each option. Benefits To stop and notice the foods on offer opens our eyes to the choices we make. It allows us to make informed decisions that nourish us – whether that’s by making a wholesome choice or one that’s more indulgent.

Preparing your food Be mindful as you prepare to eat. It might be as you are sitting at your desk lifting the lid or beginning to chop and fry. Just notice the textures, sounds, smells and what everything looks like as your food is in front of you. Benefits We eat with our eyes too and paying attention to the food you’re preparing

stimulates your body, getting it ready for eating. It helps the body to prepare for what it’s about to do so you’ll find your digestion and appetite signals working more efficiently.

is in stress mode and your digestion is compromised. Eating mindfully also allows the proper signals to be sent to the brain when we’re full, preventing us overeating.

Eating Start by having a good look at what you’re about to eat. Take note of the textures, shapes and colours, then notice any smells and sounds. When you take a bite, notice the temperature, the texture and the different tastes. Be aware of how the food feels on your fork or hand, then how it feels in your mouth. Notice your mouth chewing and your breathing as you go. Benefits Being mindful allows your body to respond properly. If you eat while worrying about your next meeting, the body

After you’ve finished When you’ve eaten, become aware of your body. Again noticing the breath is a helpful way to engage with yourself. Notice the feelings of fullness, or emptiness, any movement in your body or lingering tastes. Benefits Becoming aware of feelings after we’ve eaten allows the body to return to a resting state, which aids digestion. Much of our appetite comes from how full we’re accustomed to feeling, so bringing our attention to this can help to interrupt habitual overeating.

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30 of the healthiest winter foods 9 words NICOLA SHUBROOK

ost of us consider the healthiest foods to be ones that pack a hefty nutritional punch but no single food will make a diet healthy. Instead we should look at the overall balance of our diet and make it as varied and as nutrientdense as possible. Here are our

30 favourite seasonal foods for the colder months.

Beetroot Packed with essential nutrients, beetroot is a useful source of potassium and iron, minerals that help support healthy blood flow. Beetroot also contains nitrates, compounds which again help promote blood circulation, managing blood pressure and potentially keeping hands and feet warm in the colder weather.

Carrots Carrots contain fibre, betacarotene (pro-vitamin A) and protective plant compounds, which may help support heart health, including lowering cholesterol.

Cauliflower A nutrient-dense staple, cauliflower contains heart-friendly and anti-cancer plant compounds. It’s also a source of choline which we need for memory and mood.

Celeriac This root vegetable is rich in fibre which helps improve digestion. Celeriac is also a good source of vitamin C, especially when eaten raw. Vitamin C promotes a healthy immune system and is important for healthy skin, joints and gums.

Brussels sprouts Nutrient-dense and rich in fibre, one serving of brussels sprouts provides your daily vitamin K requirements, as well as protective plant compounds that may help your digestive system run smoothly. Butternut squash High in fibre, butternut squash is also a useful source of vitamins and minerals. It is high in beta-carotene, which we convert to vitamin A in the body. This vitamin plays a key role in maintaining eye health and supporting our immune system.

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Celery Celery is a powerhouse when it comes to protective antioxidants, with one stalk containing upward of eight different protective plant compounds, which may help protect against the long-term disease risk caused by free radical damage. Chestnuts Rich in carotenoids lutein and zeaxanthin, chestnuts may help protect eyes from blue light damage, while its protective plant compounds such as gallic acid may help support the heart, along with the minerals magnesium and potassium.

Cranberries We are talking about the berries, rather than juice which can be high in sugar. Cranberries have long been thought to help prevent urinary tract infections but they may also offer benefits to heart health and gastric ulcers, thanks to their high antioxidant content.

Horseradish A cruciferous vegetable, horseradish earns its healthy status because of its natural antibacterial and anti-cancer properties.

Jerusalem artichokes A useful source of potassium which helps regulate blood pressure, jerusalem artichokes are also rich in plant compounds, including inulin, which may help maintain a healthy body mass, support metabolism and offer other protective benefits.

Kale Kale is one of the most nutrient-dense vegetables at this time of year. Its protective plant compounds have been associated with maintaining heart health, including lower blood pressure.

Kohlrabi Kohlrabi is a good source of vitamin B6 that helps reduce inflammation as well as the risk of chronic diseases such as cardiovascular disease. Vitamin B6 may also help to combat depression and improve mood.

Photographs GETTY IMAGES

Nutrient-rich produce to see you through the colder months as part of a healthy, balanced diet

Chicory Chicory is useful source of plant defence compounds called polyphenols, which have a protective effect for the plant and us. These polyphenols are also prebiotic, providing fuel for the beneficial bacteria that reside in the gut.

healthy guide

Leeks The humble leek contains vitamins A, C and K, as well as health-promoting antioxidants such as kaempferol, which has been linked with a lower risk of heart attacks.

Mushrooms Whether wild or cultivated, mushrooms appear to help decrease the risk of cancer and are one of the few plant sources of vitamin D which is vital for healthy bones. Did you know that leaving your mushrooms on the windowsill in daylight helps to increase their vitamin D content?

Parsnips A good source of fibre, parsnips help promote digestive regularity. They may also benefit gut-related conditions, such as reflux. Rich in soluble and insoluble fibre, parsnips promote a greater mixture of beneficial gut microbes.

Quince This pear-like fruit must be cooked before eating. Quince is little used but offers a host of benefits including being packed with vitamins, minerals and fibre. Red cabbage Red cabbage is a good source of vitamin K, which we need for healthy blood clotting. It also contains some magnesium, calcium and zinc – minerals needed for strong bones and teeth. The beautiful purplish colour is thanks to anthocyanins. These pigments have protective antioxidant properties which means they help the body combat the damaging effects of a process called oxidation.

Pears As well as being high in fibre and vitamin C, pears are a great dietary source of copper and potassium, which we need for a healthy immune system.

Salsify Salsify is a root vegetable that has an oyster-like flavour when cooked. It is a good source of iron, which can help support red blood cell formation. Salsify also contains important minerals for kidney health, including potassium, calcium and sodium. The root contains plant compounds called polyphenols, which have anti-cancer properties.

Pomegranate Pomegranates are famed for their high antioxidant content, which can help protect cells from damage. Including pomegranates regularly in your diet may also help reduce the risk of high blood pressure.

Purple sprouting broccoli Packed full of carotenoids, purple sprouting broccoli has anti-inflammatory properties that may help reduce the risk of chronic disease. It contains higher levels of anti-cancer compounds and flavonoids than its green equivalent.

Savoy cabbage Savoy cabbage is a rich source of vitamin C, an antioxidant nutrient that, when combined with protective plant compounds, may help protect the body from chronic disease. Vitamin C also helps to keep joints and skin healthy.

Sweet potatoes Sweet potatoes are packed full of carotenoids, which are converted by the body to vitamin A. This nutrient helps support the immune system and eye health as well as digestion.

Swiss chard Swiss chard is rich in vitamin K which supports bone health. The leaves have the highest content of fibre, magnesium and vitamin C, while the stems are rich in potassium.

Tangerines A good source of vitamins A, C and B6, tangerines are rich in protective plant compounds that may help reduce the risk of type 2 diabetes and heart disease.

Turnips Turnips contain glucosinolates – plant compounds that may help prevent certain cancers. It also contains lutein, which may help delay the onset of macular degeneration.

Walnuts Walnuts are an important source of protective polyphenols. They are also rich in omega-3, which has been shown to help with improving mood and depression.

Watercress Watercress is rich in plant compounds including protective polyphenols. It is also a source of B group vitamins and beta-carotene, the plant form of vitamin A.

Overall, which are the healthiest winter foods to eat? The truth is, no one food in particular will make a diet healthy or undo the effects of an unhealthy lifestyle. Focus instead on making your diet as varied and nutritious as possible. Include a range of seasonal fruits and vegetables, including some from our list – you’ll eat them at their nutritional best and it’ll add variety to your diet. For recipe inspiration, see our winter superfoods feature on p110.

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MEAL PLAN SPECIAL From speedy suppers to family dinners and feel-good ideas, our nutritious plans – complete with shopping lists – make it easy to eat more healthily

s s e l r o s e t 30-minu meal plan

eing short of time doesn’t mean you and your family have to compromise on a balanced, healthy diet. Each of these speedy recipes contributes towards at least one of your five-a-day and we’ve included complex carbs such as brown rice, pasta and noodles to boost your fibre levels. UK guidelines recommend eating one portion of oily fish a week, so our pan-fried salmon with braised Little Gem lettuce is a valuable inclusion. Stir-fries are a classic fast food at home but packet sauces can be high in salt and sugar – our pork & lemongrass noodles, made using a few storecupboard ingredients, make a great alternative, and can be on the table in just 20 minutes. Our menu plan also includes two tasty meat-free recipes: orecchiette with butter beans, and spring green salad with walnuts & blue cheese. Our shopping list (see opposite page) has all the ingredients that you will need for this 30-minutes-or-less meal plan.

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Pan-fried salmon with braised Little Gem SERVES 4 PREP 2 mins COOK 12 mins EASY

2 tsp olive oil 4 Little Gem lettuces, halved lengthways 200ml vegetable stock 4 x 130g salmon fillets 200g frozen peas, defrosted ½ small bunch of dill, chopped 1 tsp Dijon mustard 1 tbsp half-fat crème fraîche

1 Heat 1 tsp oil in a large lidded frying pan over a medium heat. Arrange the lettuce halves in the pan, cut-side down, and fry for 2 mins until beginning to brown. Pour in the vegetable stock, cover with the lid and cook for 6 mins.

2 Meanwhile, season the salmon on both sides. Heat the remaining oil in a second pan over a medium heat and fry the salmon, skin-side down, for 3 mins. Carefully flip over and cook for 3 mins more until cooked through and the flesh flakes easily. 3 Add the peas and dill to the pan with the lettuce and cook for 2 mins, covered, until the lettuce is tender but still retains its structure. Arrange the salmon and lettuce on four plates. 4 Stir the mustard and crème fraîche into the lettuce pan and cook over a low heat to warm through. Pour the mustardy sauce and peas over the lettuce and salmon and serve. GOOD TO KNOW healthy PER SERVING 410 kcals • fat 23g • saturates 5g • carbs 9g • sugars 6g • fibre 6g • protein 38g • salt 1g

meal plans

Shopping list VEG, FRUIT & FRESH HERBS 1 white onion 2 red onions 2 medium carrots 4 Little Gem lettuces 380g baby leaf spring greens 200g swiss chard 1 leek 2 red peppers 2 lemons 2 limes 8 spring onions 1 bag mixed salad 4 red chillies thumb-sized piece of ginger 1 garlic bulb bunch of parsley bunch of dill bunch of coriander FRIDGE 4 x 130g salmon fillets 4 chicken breasts 100g chorizo 500g pork mince 100g blue cheese 1 tbsp half-fat crème fraîche 25g parmesan 230g tub fresh salsa FREEZER 200g frozen peas STORECUPBOARD 200ml vegetable stock 2 tsp Dijon mustard 400g orecchiette 400g can butter beans 2 x 400g cans cherry tomatoes 250g ready-cooked quinoa 35g walnuts 1 tbsp red wine vinegar 2 x 250g pouches microwave wholegrain rice 2 nests vermicelli rice noodles 4 tsp lemongrass paste 8 tortillas 1 tsp chilli powder 1 tbsp smoked paprika pinch of ground cumin 1 tbsp ground coriander olive oil 2 tsp fish sauce 4-5 drops of Tabasco 1 tbsp rapeseed oil 1 tbsp soy sauce

Fragrant pork & lemongrass noodles Invigorate your midweek with vibrant lemongrass, ginger and lime. Use thicker noodles instead of the vermicelli if you prefer. SERVES 4 PREP 10 mins COOK 10 mins EASY

2 nests vermicelli rice noodles 3 garlic cloves, crushed thumb-sized piece of ginger, peeled and grated 4 tsp lemongrass paste 1 lime, zested and juiced, plus extra wedges to serve (optional) 1 red chilli, deseeded and finely sliced 2 tsp olive oil 2 medium carrots, coarsely grated 8 spring onions, finely sliced 500g pork mince 200g swiss chard, finely sliced 2 tsp fish sauce ½ small bunch of coriander, roughly chopped

1 Prepare the noodles following pack instructions, then set aside. Meanwhile, mix the garlic, ginger, lemongrass, lime zest and chilli together. Heat the oil in a large frying pan over a medium-high heat and fry the garlic mixture for 2 mins until beginning to soften. 2 Scatter in the carrots and spring onions and fry for 2 mins more, stirring frequently. Add the pork mince and cook for another 3 mins, then mix in the swiss chard and cook for 2 mins more until the pork is cooked through. 3 Drizzle in the fish sauce and lime juice, then scatter in the coriander. Cook everything for 1 min, stirring to combine. Tip in the noodles, toss well and serve immediately with lime wedges for squeezing over, if you like. GOOD TO KNOW healthy • low cal • gluten free PER SERVING 461 kcals • fat 15g • saturates 5g • carbs 50g • sugars 4g • fibre 5g • protein 30g • salt 1.2g

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Easy chicken fajitas Need a simple dinner that the whole family will love? Get these tasty fajitas ready, then let everyone assemble their own at the table. SERVES 4 PREP 15 mins COOK 10 mins EASY

2 chicken breasts, finely sliced 1 red onion, finely sliced 1 red pepper, sliced 1 red chilli, finely sliced (optional) For the marinade 1 tbsp smoked paprika 1 tbsp ground coriander

pinch of ground cumin 2 garlic cloves, crushed 4 tbsp olive oil 1 lime, juiced Tabasco, to taste To serve 8 tortillas 1 bag mixed salad 230g fresh salsa

1 Heat the oven to 200C/180C fan/gas 6 and wrap the tortillas in foil. 2 To make the marinade, mix the ingredients together in a bowl and season well. Add the chicken, onion, pepper and chilli, if using, and stir to coat. 3 Heat a griddle pan over a high heat. Tip in the chicken and vegetables and cook for 5 mins, using tongs to move them around, until you develop a nice char. If your griddle pan is small, you may need to do this in two batches. 4 To check that the chicken is cooked, find the thickest part and tear in half – if any part is still pink, cook again until done. 5 Put the tortillas in the oven to heat up, then serve with the chicken, vegetables, salad and salsa. GOOD TO KNOW healthy • protein • fibre PER SERVING 494 kcals • fat 20g • saturates 4g • carbs 50g • sugars 9g • fibre 8g • protein 25g • salt 1.5g

Chicken, leek & brown rice stir-fry SERVES 4 PREP 8 mins COOK 11 mins EASY

1 tbsp olive oil 250g chicken breast, thinly sliced 100g chorizo, chopped 1 leek, halved lengthways and finely sliced 1 red pepper, chopped 80g baby leaf spring greens or kale, tough stalks removed, leaves roughly chopped 1 tbsp soy sauce 1 tbsp red wine vinegar 2 x 250g pouches microwave wholegrain rice

1 Heat the oil in a frying pan over a high heat and fry the chicken for 3 mins. Stir in the chorizo and cook for 2 mins more until the chicken is

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cooked through and light golden, and the chorizo has released its oils. Scoop the chicken and chorizo into a bowl using a slotted spoon, leaving as much oil in the pan as you can, then set aside. 2 Tip the leek and red pepper into the pan and cook for 2 mins, stirring frequently, until slightly softened. Add the spring greens and fry for 1 min more until the leaves have just started to wilt at the edges. 3 Drizzle in the soy sauce and vinegar and scatter in the rice, breaking up any large chunks with a wooden spoon. Stir the chicken and chorizo back into the pan and toss everything together to combine. Cook for 3 mins more until the rice is heated through, then serve at once. GOOD TO KNOW healthy • low cal • fibre PER SERVING 398 kcals • fat 16g • saturates 4g • carbs 33g • sugars 4g • fibre 7g • protein 26g • salt 1.5g

meal plans Orecchiette with butter beans, parsley, chilli & lemon Make this simple pasta dish using whatever you’ve got to hand, including different pasta shapes, beans or chopped tomatoes. SERVES 4 PREP 5 mins COOK 10 mins EASY V

400g orecchiette 1 tbsp olive oil 2 red chillies, deseeded and finely chopped 2 garlic cloves, crushed 400g can butter beans, drained and rinsed 400g can cherry tomatoes 1 lemon, zested and juiced ½ large bunch of parsley, finely chopped 25g parmesan or vegetarian alternative, grated (optional)

1 Cook the orecchiette following pack instructions until al dente. Drain, reserving a mugful of the cooking water. 2 Meanwhile, heat the oil in a large frying pan over a medium heat. Fry the chillies and garlic for 2 mins, then add the butter beans, tomatoes, lemon zest and juice. Cook for 5 mins more, then scatter in the parsley and cook for another 2 mins. The tomatoes should be reduced slightly and the beans warmed through. 3 Tip the pasta into the pan with the butter bean mixture. Pour in a little of the reserved cooking water until you have your preferred consistency. Spoon into bowls and sprinkle with cheese to serve, if you like. GOOD TO KNOW healthy • low fat • low cal • fibre PER SERVING 422 kcals • fat 5g • saturates 1g • carbs 73g • sugars 6g • fibre 8g • protein 16g • salt 0.1g

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Spring green salad with parsley & blue cheese When spring greens are out of season, kale or chard will also work well. Chopped walnuts provide delicious flavour, if you have some. SERVES 4 PREP 20 mins NO COOK EASY V

300g baby leaf spring greens, tough stalks removed, leaves finely sliced ½ large bunch of parsley, chopped 250g ready-cooked quinoa 1 small red onion, finely sliced 100g blue cheese or vegetarian alternative, crumbled 16 goodfood.com

1 lemon, zested and juiced 1 tsp Dijon mustard 1 tbsp rapeseed oil 35g walnuts, roughly chopped (optional)

1 Put the spring greens in a large heatproof bowl and cover with boiling water from the kettle, then leave to stand for 2 mins to soften slightly. Drain well, then tip onto a plate lined with kitchen paper. Spread the greens out in a single layer so the paper can absorb as much excess water as possible. Leave to cool for 2 mins.

2 Meanwhile, toss the parsley, quinoa and red onion together. Mix in the spring greens, then scatter over the cheese and toss gently with your hands to combine. 3 Whisk the lemon zest and juice, mustard and rapeseed oil together in a jug to make a dressing. Pour over the spring green salad and toss gently to combine. Tip the salad onto a large serving platter or spoon into individual bowls and scatter over the walnuts, if using. Serve at once. GOOD TO KNOW low cal • fibre • gluten free PER SERVING 286 kcals • fat 14g • saturates 6g • carbs 24g • sugars 4g • fibre 7g • protein 12g • salt 0.7g

meal plans

d o o g l e e F meal plan T

his meal plan is packed with recipes that optimise a range of nutrient-rich foods to help you feel your best. Avocado – low in sugar yet rich in a fat that is good for the heart – stars in our cod with cucumber, avocado & mango salsa, as well as in a creamy yogurt dressing for our BBQ chicken drummers. Eating natural live yogurt regularly may result in better digestion and a stronger immune system – that’s why you’ll also find it in our spiced lamb with bulgur recipe. Nutrient-rich sesame seeds feature in our roasted broccoli & sesame rice salad, as well as our lemon roasted vegetables. Pomegranate seeds are loaded with health benefits too, and you’ll find them in our chana masala with pomegranate raita. Meanwhile, our sesame salmon with purple sprouting broccoli recipe will help you hit the recommended one portion of oily fish per week.

Our handy shopping list on page 18 has all the ingredients that you will need for this feel-good meal plan.

Cod with cucumber, avocado & mango salsa salad SERVES 2 PREP 5 mins COOK 8 mins EASY

2 skinless cod fillets 1 lime, zested and juiced 1 small mango, peeled and chopped, or 2 peaches, chopped 1 small avocado, sliced 1 /4 cucumber, chopped 160g cherry tomatoes, quartered 1 red chilli, deseeded and chopped 2 spring onions, sliced handful of chopped coriander

1 Heat the oven to 200C/180C fan/ gas 6. Put the cod in a shallow ovenproof dish and pour over half the lime juice, with a little of the zest, then season. Bake for 8 mins until the fish flakes easily but is still moist. 2 Meanwhile, mix the rest of the ingredients with the remaining lime juice and zest. Spoon onto plates and top with the cod, spooning over any juices from the dish. GOOD TO KNOW healthy • low fat • low cal • gluten free PER SERVING 272 kcals • fat 12g • saturates 2g • carbs 15g • sugars 14g • fibre 5g • protein 25g • salt 0.3g

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Shopping List VEG, FRUIT & FRESH HERBS 1 large head broccoli 6 onions (2 red and 4 white) 8 spring onions 1 garlic bulb 1 pack mixed chillies (4 red and 1 green) 3 small avocados 420g cherry tomatoes 1 romaine lettuce 1 pack watercress 1 cucumber 1 red pepper 1 aubergine 2 sweet potatoes 250g purple sprouting broccoli 1 small mango 2 limes 3 lemons 1 pomegranate 2 jacket potatoes large piece of ginger bunch of coriander bunch of parsley FRIDGE 2 skinless cod fillets 4 large skinless chicken drumsticks 200g lamb mince 2 boneless, skinless salmon fillets 450g bio yogurt 2 tbsp Greek-style yogurt STORECUPBOARD 2 x 250g pouches microwave brown rice 100g bulgur wheat 2 × 400g cans chickpeas 2 tbsp sesame seeds 3 tbsp tahini 1 pitted medjool date olive oil sesame oil rapeseed oil 3 tbsp low-salt soy sauce 2 tbsp rice wine vinegar 1 tbsp honey 2 tsp tomato purée ¼ tsp smoked paprika ½ tsp dried tarragon ¼ tsp English mustard powder 2½ tsp cumin seeds 3 tsp ground coriander ½ tsp mustard seeds ½ tsp garam masala ½ tsp turmeric 2 tsp vegetable bouillon powder 2 tsp balsamic vinegar

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Lemon roasted vegetables with yogurt & tahini dressing SERVES 2 PREP 10 mins COOK 20 mins EASY V

1 red pepper, chopped 1 aubergine, diced 1 red onion, halved and thinly sliced 1 lemon, ¼ finely chopped (skin and all), the rest juiced 1 tbsp rapeseed oil, plus extra to drizzle (optional) 400g can chickpeas, drained 1 garlic clove 2 tbsp tahini 3 tbsp natural bio yogurt seeds from 1/2 pomegranate 1 /3 small pack parsley or coriander, chopped

1 Heat the oven to 240C/220C fan/ gas 9. Put the vegetables and chopped lemon in a large flameproof roasting tray, season and toss with 1 tbsp oil. Put the tray over a high heat and fry, stirring, for 5 mins until starting to char. Stir in two handfuls of the chickpeas, then transfer to the oven and roast for 15 mins. 2 Put the rest of the chickpeas in a bowl with the garlic, tahini, yogurt, lemon juice and 3 tbsp water, season and blitz with a hand blender until really smooth. 3 Spoon the yogurt tahini onto two plates and top with the roasted vegetables, pomegranate seeds and parsley. Season with black pepper and serve with an extra drizzle of rapeseed oil, if you like. GOOD TO KNOW low fat • low cal • gluten free PER SERVING 513 kcals • fat 24g • saturates 4g • carbs 42g • sugars 22g • fibre 21g • protein 20g • salt 0.2g

meal plans Sesame salmon, purple sprouting broccoli & sweet potato mash SERVES 2 PREP 10 mins COOK 14 mins EASY

1½ tbsp sesame oil 1 tbsp low-salt soy sauce thumb-sized piece of ginger, grated 1 garlic clove, crushed 1 tsp honey 2 sweet potatoes, scrubbed and cut into wedges 1 lime, cut into wedges 250g purple sprouting broccoli 2 boneless, skinless salmon fillets 1 tbsp sesame seeds 1 red chilli, thinly sliced (deseeded if you don’t like it too hot)

2 Meanwhile, spread the broccoli and salmon out on the baking tray. Spoon over the marinade and season. Roast in the oven for 10-12 mins, then sprinkle over the sesame seeds. 3 Remove the lime wedges and roughly mash the sweet potato using a fork. Mix in the remaining sesame oil, the chilli and some seasoning. Divide between plates, along with the salmon and broccoli. GOOD TO KNOW healthy • low cal PER SERVING 463 kcals • fat 22g • saturates 4g • carbs 29g • sugars 15g • fibre 10g • protein 32g • salt 1.1g

1 Heat the oven to 200C/180 fan/ gas 6 and line a baking tray with baking parchment. Mix together 1 /2 tbsp sesame oil, the soy sauce, ginger, garlic and honey. Put the sweet potato wedges, skin and all, into a bowl with the lime wedges. Cover and microwave on high for 12-14 mins until completely soft.

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Spiced lamb with bulgur & tahini dressing SERVES 2 PREP 15 mins COOK 25 mins EASY

21/2 tbsp olive oil 2 onions, halved and thinly sliced 3 garlic cloves, crushed 1 red chilli, deseeded and finely chopped 100g bulgur wheat 1 tbsp tahini paste 1 lemon, juiced 2 tbsp Greek-style yogurt

2 tsp cumin seeds 2 tsp ground coriander 200g lamb mince 100g cherry tomatoes, quartered 2 spring onions, finely sliced small bunch of flat-leaf parsley, chopped

1 Heat 2 tbsp oil in a non-stick frying pan. Cook the onions for 10 mins, then add 2 garlic cloves and the chilli, and cook for 5 mins more. Remove from the pan and set side. 2 Cook the bulgur wheat following pack instructions, then drain thoroughly. Mix the tahini, 1 tbsp of the lemon juice, the remaining garlic and the yogurt together, season and thin with 1-2 tbsp of water. 3 In the onion pan, heat the remaining oil. Add the cumin and coriander, and fry for 1 min. Tip in the mince and fry for 5 mins until cooked through. Add the onion mixture and heat through. 4 Stir the tomatoes, spring onions, parsley, remaining lemon juice and seasoning into the bulgur wheat, then spread out on a serving dish. Top with the lamb mince and a drizzle of yogurt dressing. PER SERVING 646 kcals • fat 36g • saturates 10g • carbs 51g • sugars 10g • fibre 5g • protein 30g • salt 0.3g

Avocado, roasted broccoli & sesame rice salad SERVES 2 PREP 15 mins COOK 20 mins EASY V

1 large head broccoli, cut into florets 1 large red onion, cut into wedges 2 tbsp sesame oil 2 tbsp soy sauce 2 tbsp rice wine vinegar ½ tbsp honey 250g pouch microwave brown rice, cooked following pack instructions and cooled a little 1 small avocado, sliced ½ small bunch of coriander, roughly chopped 1 tbsp sesame seeds, toasted 1 red chilli, finely sliced 20 goodfood.com

1 Heat the oven to 220C/200C fan/ gas 7. Tip the broccoli onto a baking tray along with the onion and 1 tbsp of the sesame oil. Roast for 20 mins until the broccoli is tender. Leave to cool a little. 2 Whisk the remaining sesame oil with the soy sauce, rice wine vinegar and honey in a small bowl. Toss the broccoli, rice, onion and dressing together in a large bowl, season, then gently mix in the avocado and coriander. Divide between bowls and top with the sesame seeds and chilli. GOOD TO KNOW calcium • folate • fibre • vit c • iron • 3 of 5-a-day PER SERVING 760 kcals • fat 44g • saturates 8g • carbs 57g • sugars 21g • fibre 23g • protein 22g • salt 2.5g

meal plans

BBQ chicken drummers with green goddess salad SERVES 2 PREP 20 mins COOK 30 mins EASY

2 tsp tomato purée 2 tsp balsamic vinegar ¼ tsp smoked paprika 1 pitted medjool date 1 tsp rapeseed oil 1 large garlic clove, chopped 4 large skinless chicken drumsticks 1 romaine lettuce, shredded 2 handfuls of watercress 2 chunks cucumber, halved and sliced 2 jacket potatoes, to serve For the dressing 1 small avocado, halved 2 tbsp bio yogurt 1 tbsp lemon juice 4 spring onions, chopped ½ tsp dried tarragon ¼ tsp English mustard powder

1 Heat the oven to 200C/180C fan/ gas 6. Blitz the tomato purée, vinegar, paprika, date, oil, garlic and 2-3 tbsp water with a hand blender until smooth. Slash the chicken drumsticks a few times, toss in the sauce, then roast for 30 mins. 2 To make the dressing, scoop out the avocado into a bowl with the yogurt, lemon juice, spring onions, tarragon and mustard powder, then blitz with a hand blender until you have a smooth consistency. 3 Toss the lettuce, watercress and cucumber together in a bowl and pile onto plates. Serve with the chicken and the jacket potatoes, with the dressing on the side. GOOD TO KNOW healthy • low cal • gluten free PER SERVING 367 kcals • fat 17g • saturates 4g • carbs 14g • sugars 13g • fibre 8g • protein 35g • salt 0.4g

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Chana masala with pomegranate raita SERVES 2 PREP 10 mins COOK 35 mins EASY V

1 tbsp rapeseed oil 2 onions, halved and thinly sliced 1 tbsp chopped ginger 2 large garlic cloves, finely grated or crushed 1 green chilli, halved, deseeded and thinly sliced ½ tsp each cumin seeds, mustard seeds, garam masala and turmeric 1 tsp ground coriander 400g can chickpeas, undrained 4 small tomatoes (about 160g), cut into wedges 2 tsp vegetable bouillon powder wholegrain rice, to serve (optional) For the raita 150ml plain bio yogurt 25g pomegranate seeds 2 tbsp finely chopped coriander, plus extra leaves to serve

1 Heat the oil in a large non-stick pan, then cook the onions, ginger, garlic and chilli for 15-20 mins. 2 Add the spices, the chickpeas and liquid from the can, three-quarters of a can of cold water, the tomatoes and the vegetable bouillon. Cover and simmer for 10 mins. 3 Meanwhile, mix the ingredients for the raita in a small bowl, reserving a few coriander leaves. Roughly mash some of the curry to thicken it. Spoon into bowls with rice, if you like. Scatter over the reserved coriander and serve with the raita on the side. GOOD TO KNOW healthy • low fat PER SERVING 351 kcals • fat 13g • saturates 2g • carbs 38g • sugars 16g • fibre 10g • protein 16g • salt 0.4g

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meal plans

y l i m a f y Health meal plan K

ick-start a move to healthier eating with the help of NHS doctor and food writer Dr Chintal Patel. Chintal has created six delicious, healthfocused dinners to take the pressure off family meal planning. Each dinner – from seabass with cauliflower mash to halloumi fajitas and miso chicken traybake – serves four and packs in a good range of vegetables. Chintal also teaches us a trick or two for planning healthy family meals, and shows us some easy hacks that will help to boost your vitamin count and make you feel fuller for longer.

Our handy shopping list on page 24 has all the ingredients you will need for this healthy family meal plan.

Halloumi fajitas with soured cream & guacamole SERVES 4 PREP 10 mins COOK 20 mins EASY V

2 tbsp chives, chopped 200g soured cream 2 tbsp olive oil 250g pack halloumi, cut into 1cm strips 1 red onion, thinly sliced 250g mushrooms, sliced 3 peppers, thinly sliced (we used a mix of red, yellow and green) 2 tbsp fajita seasoning 4 large flour tortillas, or 8 small ones For the guacamole 1 avocado, roughly chopped 1 lime, juiced 1 /2 tomato, finely chopped 1 /2 red onion, finely chopped 25g coriander, leaves picked and chopped 1 red chilli, deseeded and finely chopped (optional)

1 Make the guacamole. Put the avocado in a large bowl with the lime juice, tomato, onion and coriander.

Roughly mash with a fork. Add the chilli, if using, and season well. Cover and set aside. In a separate bowl, stir the chives into the soured cream. Cover and set aside. 2 Heat the oil in a large non-stick frying pan over a medium heat and fry the halloumi for 2-3 mins each side until golden. Remove the halloumi from the pan and set aside, leaving the oil behind. Fry the onion in the oil for 6-8 mins, over a medium-low heat, until soft and just starting to brown. Add the mushrooms, increase the heat and fry for 3-4 mins until beginning to turn golden. Add the halloumi back in then reduce the heat to medium-low. Add the peppers and fajita seasoning, and cook for 2 mins. Add a splash of water and cook for another minute. 3 Warm the tortilla wraps in a frying pan over a medium heat or in the microwave. Pile the cooked vegetables and halloumi onto the wraps, adding the guacamole and soured cream to serve. PER SERVING 667 kcals • fat 41g • saturates 20g • carbs 44g • sugars 13g • fibre 9g • protein 26g • salt 3.4g

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Shopping List VEG, FRUIT & FRESH HERBS 2 lemons 3 limes 2 oranges 500g sweet potatoes 200g red cabbage 3 peppers (a mix of colours) 250g mushrooms 1 large avocado 6 spring onions 300g mangetout 300g baby corn 1 cauliflower 350g long-stem broccoli 400g potatoes 400g parsnips 400g carrots 400g brussels sprouts 1 bag red onions 2 garlic bulbs 500g pack tomatoes 320g baby spinach leaves 1 pack red chillies (optional) 1 large cucumber extra-large piece of ginger bunch of parsley bunch of coriander bunch of chives FRIDGE 4 trout fillets 4 boneless sea bass fillets 500g chicken breast mini fillets 200g soured cream 250g pack halloumi 300g silken tofu 450g firm tofu 3 tbsp brown miso paste 1 tbsp butter 50g parmesan FREEZER 320g frozen petit pois 320g frozen spinach STORECUPBOARD olive oil 2 tbsp fajita seasoning 400g can black beans 340g can sweetcorn 2 tbsp nutritional yeast 250g tagliatelle 25g pistachios 500g straight-to-wok noodles 1 tbsp sesame seeds 50ml low-salt soy sauce 3 tbsp maple syrup 20g flaked almonds

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1 tbsp cornflour 1 tbsp peanut butter 4 large or 8 small flour tortillas 3 tsp cumin seeds 1 tsp turmeric 1 tsp chilli powder

meal plans

Trout, sweet potato & vegetable traybake This traybake is incredibly simple and includes your recommended one portion of oily fish per week, featuring trout fillets as a more sustainable option. However, feel free to substitute them with another oily fish like salmon. For even cooking, use a large tray approximately 45 x 35cm. SERVES 4 PREP 10 mins COOK 40 mins EASY

500g sweet potatoes, scrubbed and chopped into 2cm cubes 1 tbsp olive oil 1 red onion, cut into 8-10 wedges 200g red cabbage, sliced 1cm thick 4 trout fillets (approx 280g) 400g black beans, drained 340g canned sweetcorn, drained For the drizzle 2 tbsp olive oil 4cm piece ginger, peeled and julienned 1 red chilli, thinly sliced (optional) 2 limes, juiced 20g coriander, finely chopped

1 Heat the oven to 180C/160C fan/ gas 4. Scatter the sweet potatoes onto a baking tray, then drizzle over the olive oil and add a pinch of salt. Mix well until coated. Bake for 20 mins. 2 Remove the tray from the oven, add the onion and cabbage, and mix well. Cook for a further 5 mins before nestling the trout fillets among the vegetables. Bake for 10 mins, then add the black beans and sweetcorn. Cook for a further 5-8 mins until the trout is cooked through. 3 Meanwhile, to make the drizzle, heat the oil in a small pan over a medium heat and cook the ginger for 2-3 mins until fragrant. Remove from the heat and add the chilli, lime juice and coriander, and mix well. Divide the trout and vegetables between four plates and pour over the lime and ginger drizzle to serve. GOOD TO KNOW low cal PER SERVING 443 kcals • fat 14g • saturates 2g • carbs 50g • sugars 17g • fibre 13g • protein 23g • salt 0.3g

Sticky orange tofu with veg-fried noodles SERVES 4 PREP 10 mins plus 30 mins chilling COOK 20 mins EASY V

450g firm tofu, cut into 1cm strips 2 tbsp olive oil 6 spring onions, trimmed and sliced 300g mangetout 300g baby corn, halved lengthways 500g straight-to-wok noodles or 300g dried noodles, cooked following pack instructions 1 tbsp sesame seeds For the marinade 50ml low-salt soy sauce, plus extra for serving 3 garlic cloves, finely chopped 4cm piece of ginger, grated 1 red chilli, finely chopped (optional) 3 tbsp maple syrup 2 oranges, zested and juiced

1 Pat the tofu dry. Make the marinade by combining all the ingredients in a medium bowl. Put the tofu strips into the marinade, toss gently to coat and chill for 30 mins or overnight.

2 Heat 1 tbsp of the oil in a large frying pan over a medium heat and fry the tofu for 2-3 mins each side until golden. You may need to do this in batches. Put the tofu on a plate and set aside. Pour the remaining marinade into the pan and simmer for 3-4 mins until it starts to thicken and turn sticky. Turn off the heat and then set aside. 3 Heat the remaining oil in a large frying pan or wok over a medium heat. Reserve a handful of the spring onions for serving, then scatter the rest into the pan and cook for 1 min. Add the mangetout and corn, and fry for 4-5 mins until just tender. Finally, add the cooked noodles. Stir well, remove from the heat and set aside. 4 Put the sticky marinade back on the heat, tip in the tofu strips and stir to coat. Heat through for 1-2 mins. Serve on top of the veg-fried noodles, sprinkled with sliced spring onions and the sesame seeds. GOOD TO KNOW vegan PER SERVING 553 kcals • fat 19g • saturates 3g • carbs 59g • sugars 20g • fibre 12g • protein 31g • salt 1.2g

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Miso chicken traybake When buying miso, always go for fresh miso found in the fridge section. This fermented paste is a great source of probiotics to support gut health. SERVES 4 PREP 10 mins plus 25 mins chilling COOK 1 hr EASY

400g potatoes, thinly sliced 400g parsnips, thinly sliced 400g carrots, thinly sliced 400g brussels sprouts, trimmed and halved 2 tbsp olive oil 2 tsp cumin seeds 500g chicken breast mini fillets

Sea bass with cauliflower mash & parsley sauce SERVES 4 PREP 30 mins COOK 30 mins EASY

1 cauliflower (around 400g), cut into florets 1 tbsp butter 50g parmesan, grated 350g broccoli, trimmed and larger stalks halved 3 tbsp olive oil 4 boneless sea bass fillets 4 garlic cloves, thinly sliced 25g parsley, finely chopped 20g flaked almonds 1 lemon, zested and juiced

1 Heat a large pan of salted water over a medium-high heat. Cook the cauliflower for 10-15 mins until soft. Drain, allow to cool slightly, then mash or blend in a food processor until smooth. Stir in the butter and parmesan and season to taste. 2 Meanwhile, put the broccoli in a frying pan with 50ml water over a medium heat. Cover and cook for 8-10 mins, shaking the pan 26 goodfood.com

occasionally, until just tender. Take off the heat, season and cover until ready to serve. 3 Heat half the oil in a large frying pan over a medium-high heat. Make three slits in the skin of the sea bass. Put the fillets, skin-side down, in the pan and press down with a spatula to prevent them curling. Cook for 3-4 mins until the skin is golden and crispy. Flip over and cook the other side for 1-2 mins. The fish is cooked when it is opaque all the way through and flakes easily. Remove from the pan and set aside. 4 Put the remaining oil and the garlic in the pan. Fry over a medium heat for 1-2 mins until golden brown, then add the parsley, almonds, salt and pepper to taste, and the lemon juice and zest. Mix for a minute, then remove from the heat. To serve, top the mash with the sea bass, add a side of broccoli and finish with a drizzle of the garlic and parsley sauce. GOOD TO KNOW 2 of 5-a-day PER SERVING 371 kcals • fat 24g • saturates 7g • carbs 7g • sugars 4g • fibre 5g • protein 28g • salt 0.5g

1 tbsp brown miso paste For the miso gravy 1 tsp olive oil 1 red onion, thinly sliced 1 tbsp cornflour 2 tbsp brown miso paste 1 tbsp peanut butter

1 Heat the oven to 200C/180C fan/gas 6. Put the sliced potatoes, parsnips, carrots and sprouts into a large baking tray with the oil and cumin seeds, then toss to coat. Season well, then bake for 25 mins. 2 Put the chicken and miso in a bowl and mix well. Cover and chill for 25 mins. Remove the tray from the oven and stir the vegetables. Sit the chicken in the vegetables and bake for 20-25 mins until the chicken is cooked through. 3 Meanwhile, make the gravy. Heat the oil in a pan over a medium heat. Fry the onion for 5-6 mins until beginning to turn golden. Mix the cornflour with a few tablespoons of boiling water in a bowl, then pour into the pan with 400ml boiling water, the miso paste and peanut butter. Mix well and season to taste. Bring to the boil, reduce to a simmer and cook for 2-3 mins until thickened. Drizzle the sauce over the roasted chicken and vegetables to serve. PER SERVING 485 kcals • fat 15g • saturates 3g • carbs 44g • sugars 14g • fibre 13g • protein 37g • salt 1.3g

meal plans Creamy tagliatelle with spinach & petit pois This recipe highlights the versatility of frozen vegetables and pantry essentials, and it’s completely vegan. Incorporating silken tofu into sauces is one of my favourite methods to add vegan protein to meals. SERVES 4 PREP 10 mins COOK 20 mins EASY V

1 tbsp olive oil 1 red onion, roughly chopped 6 garlic cloves, finely chopped 320g frozen spinach, defrosted, cooked following pack instructions and drained well 2 tbsp nutritional yeast, plus extra to serve 1 lemon, zested and juiced 300g silken tofu, drained well 250g tagliatelle 320g frozen petit pois 25g shelled pistachios, roughly chopped

1 Heat the oil in a frying pan over a medium heat and fry the onion with a pinch of salt for 5-6 mins until soft and just starting to brown. Add the garlic and fry for 1-2 mins more until golden and fragrant. 2 Tip the onion and garlic into a food processor along with the spinach, nutritional yeast, lemon juice, tofu and a pinch of salt and freshly ground black pepper. Blitz until you make a smooth paste. 3 Cook the tagliatelle in a large pan of boiling water following pack instructions, then drain and reserve a cup of the cooking water.

4 Pour the sauce back into the frying pan and heat over a medium heat. Stir in around 200ml of the pasta cooking water until you reach your preferred consistency. Stir and bring to a gentle bubble for 1-2 mins until combined. Add the frozen peas and cook for 2-3 mins until tender. Stir the pasta into the sauce. Scatter over the chopped pistachios, lemon zest and some nutritional yeast to serve. GOOD TO KNOW vegan PER SERVING 449 kcals • fat 9g • saturates 1g • carbs 62g • sugars 8g • fibre 11g • protein 24g • salt 0.2g

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Cosy up this winter

with the Good Food app The Good Food app is my go-to source for inspiration, recipes and menu planning Claire

Subscribe today for exclusive recipes including warming one-pots and puds from your favourite chefs, plus budget meal plans and more.

breakfast

Make-ahead breakfasts

Too rushed to eat well in the mornings? Save time by whipping up one of these healthy brekkies in advance

Healthy homemade granola, p30

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Healthy homemade granola Sweeten homemade granola with prunes for a healthier take on this breakfast favourite. Prunes are full of fibre, which supports gut health. SERVES 8 (makes 400g) PREP 10 mins plus cooling COOK 20 mins EASY V

290g can pitted prunes in natural juice, drained 1 orange, zested and juiced 2 tbsp tahini 350g oats 25g flaked almonds 25g sunflower seeds 25g pumpkin seeds 2 x 400g pots fortified soya or plain bio yogurt

Baked oats These delicious baked oats can be cooked in the oven or air fryer. Try making them the night before for an easy, speedy breakfast the next day. Or serve warm with more fruit to make it extra special. SERVES 4 PREP 5 mins COOK 25 mins EASY V

100g porridge oats 1 tsp baking powder 1 banana, peeled and chopped 1 tbsp maple syrup or honey 2 eggs pinch of mixed spice or ground cinnamon 100g chocolate chips, blueberries or raspberries, plus extra to serve flavourless oil, for the ramekins 30 goodfood.com

1 If you’re cooking them in the oven, heat to 180C/160C fan/gas 4. Put the oats in a blender and pulse a few times until they start to resemble flour. Add the baking powder, banana, maple syrup, eggs and mixed spice, and whizz until smooth. Stir in the chocolate chips or berries. 2 If using an air fryer, heat to 180C for 4 mins. Lightly oil four heatproof ramekins, then divide the batter between them. Bake for 8-10 mins in the air fryer or 20-25 mins in the oven until well risen and the baked oats spring back when lightly pressed. Scatter with more chocolate chips before serving, if you like. PER SERVING 300 kcals • fat 12g • saturates 6g • carbs 38g • sugars 20g • fibre 3g • protein 8g • salt 0.5g

1 Heat the oven to 200C/ 180C fan/ gas 6 and line a large baking tray with baking parchment. 2 Put the prunes, orange zest and juice in a small bowl, add the tahini and mash together to make a paste. Tip the oats into a bowl, then add the prune mixture and knead together using your hands, as though you’re making a crumble topping, until all the oats are coated and sticky. Spread out on the prepared tray and bake for 20 mins, turning the oats every 5 mins to help them cook evenly and drive off as much steam as possible. 3 Remove from the oven and stir the almonds and seeds onto the tray. Cool quickly by tossing the mixture, then leave to cool completely. Will keep in an airtight container for up to two weeks. 4 Measure 50g granola per serving and enjoy with 100g soya yogurt. GOOD TO KNOW vegan• healthy • fibre PER SERVING 336 kcals • fat 13g • saturates 2g • carbs 40g • sugars 8g • fibre 6g • protein 13g • salt 0.3g

breakfast Blackberry & banana breakfast muffins SERVES 12 PREP 10 mins COOK 20 mins EASY V ❄

350g plain spelt wholemeal flour 2 tsp ground cinnamon 3 tsp baking powder 1 tsp bicarbonate of soda 2 very ripe bananas (160g peeled weight) 80g pitted dates, chopped 2 eggs 285g plain yogurt 4 tbsp rapeseed oil

2 tsp vanilla extract 225g blackberries 30g pecans, roughly broken (optional)

1 Heat the oven to 180C/160C fan/ gas 4 and line a 12-hole muffin tray with paper cases. Tip the flour, cinnamon, baking powder and bicarbonate of soda into a bowl, and mix to fully combine. 2 Mash the bananas and dates in a second bowl, then beat in the eggs, yogurt, oil and vanilla to combine. 3 Toss the blackberries into the flour mixture, then stir in the yogurt

mixture until you have a thick batter. Work quickly as you do this, as adding wet ingredients will activate the raising agent. 4 Scoop the batter into the paper cases – a large ice cream scoop is good for this. Fill the cases almost to the brim. Scatter over the pecans, if using, and bake for 20 mins until firm and golden. Leave to cool on a wire rack. Will keep in an airtight container for two days, or in the freezer for up to three months. PER SERVING 222 kcals • fat 8g • saturates 1g • carbs 28g • sugars 10g • fibre 5g • protein 7g • salt 0.6g

A brilliant energy-boosting breakfast that you can grab and go

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Healthy baked beans SERVES 4 PREP 10 mins COOK 20 mins EASY V ❄

1 tsp rapeseed oil 1 large onion, finely chopped 2 garlic cloves, finely grated 500g carton passata 3 pitted dates (about 15g), roughly chopped 1 tbsp balsamic vinegar 2 tsp bouillon powder 1 bay leaf 3 x 400g cans haricot beans, drained

1 Heat the oil in a non-stick pan over a low heat and fry the onion for 5 mins until it turns golden. Add a drop of water if it looks like it’s starting to burn. 2 Stir in the garlic, then tip in the passata, dates, vinegar, bouillon and bay leaf. Grind in plenty of black pepper and simmer for 5 mins. 3 Tip in the beans and 400ml water, then simmer for 10 mins, stirring every now and then, until thick. To freeze, leave to cool completely, then divide between freezer bags. Will keep frozen for up to three months. Defrost thoroughly in the fridge overnight and reheat in a pan until piping hot. GOOD TO KNOW low fat • low cal • 3 of 5-a-day • fibre • gluten free PER SERVING 392 kcals • fat 4g • saturates none • carbs 58g • sugars 13g • fibre 21g • protein 21g • salt 1.7g

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breakfast Healthy pancakes You can make these nourishing pancakes a day ahead, then store them in an airtight container for a fast, fuss-free breakfast. Stack them high with fresh berries and a spoonful of low-fat yogurt. MAKES 10-12 PREP 15 mins COOK 30 mins EASY V

50g self-raising flour 50g wholemeal or wholegrain flour 2 small eggs, separated 150ml skimmed milk berries and low-fat yogurt or fromage frais, to serve

1 Sift the flours into a bowl and tip any bits in the sieve back into the bowl. Add the egg yolks and a splash of milk, then stir to a thick paste. Add the remaining milk a little at a time so you don’t make lumps. 2 Whisk the egg whites to stiff peaks, then fold carefully into the batter – try not to squash out all the air. 3 Heat a non-stick pan over a medium heat and pour in enough batter to make a pancake about 10cm across. Cook for just under a minute until bubbles begin to pop on the surface and the edges look a little dry. Carefully turn the pancake over. If it’s a bit wet on top, it may squirt out a

little batter – if so, leave it on the other side a little longer. Keep warm while you make the remaining pancakes. Serve with berries, yogurt or fromage frais, or your own topping. GOOD TO KNOW healthy • low sugar • protein PER SERVING (12) 53 kcals • fat 1g • saturates 0.3g • carbs 8g • sugars 0.8g • fibre 0.4g • protein 3g • salt 0.1g

Whipped egg whites give these pancakes a lovely fluffy texture

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snacks

5 healthy Hummus snack packs

Save the liquid from a can of chickpeas to whip up a creamy hummus. We’ve served it with a selection of vegetable crudités to make a healthy snack that contributes to your 5-a-day. SERVES 4 PREP 10 mins NO COOK EASY V

400g can chickpeas drained, liquid reserved 1 garlic clove ½ tsp ground cumin 1 tsp ground coriander 1-2 tbsp lemon juice 1 tbsp extra virgin olive oil 2 x 200g bags rainbow carrots or 4 regular carrots 2 small cucumbers

Feeling peckish? Don’t reach for that chocolate biscuit or packet of crisps – try our tasty, nourishing nibbles instead

1 Tip the chickpeas and garlic into a bowl with the cumin, coriander, 1 tbsp lemon juice and the oil. Add 2 tbsp of the reserved liquid from the chickpeas, then blitz using a hand blender until smooth. If the blender is struggling, add another splash of the liquid. Season and add a little more lemon juice if needed. 2 Spoon the hummus into four small containers. Will keep covered and chilled for up to three days. Slice the carrots and cucumbers into batons when you’re ready to eat and serve alongside the hummus.

GOOD TO KNOW vegan • healthy • low fat • fibre • 3 of 5-a-day • gluten free PER SERVING 164 kcals • fat 6g • saturates 1g • carbs 18g • sugars 8g • fibre 8g • protein 6g • salt 0.1g

Spicy microwave popcorn This easy popcorn dish is healthier than crisps. Sesame oil adds flavour and helps the spices stick to the popcorn, but you can use olive oil or rapeseed oil instead. SERVES 6 PREP 5 mins COOK 8 mins EASY V

50g corn kernels 1 tbsp sesame oil 1 tsp garlic granules 2-3 tsp smoked paprika

1 Tip the corn kernels into a large heatproof bowl, cover and microwave for 5-8 mins until the popping stops. 2 Stir in the oil and spices, and toss well to coat. Will keep in an airtight container for up to a week. GOOD TO KNOW vegan • healthy • low cal • gluten free PER SERVING 50 kcals • fat 3g • saturates 0.4g • carbs 5g • sugars 0.2g • fibre 2g • protein 1g • salt none

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snacks

Pecan-stuffed dates Make these easy stuffed dates as a canapé, or as a healthy nibble. Ideal for when you have lots of mouths to feed or are looking for a new way to enjoy dates. MAKES 12 PREP 15 mins COOK 25 mins EASY V

2 tbsp olive oil, plus extra for brushing 1 shallot, finely chopped 1 garlic clove, crushed 50g fresh breadcrumbs 100g pecans, finely chopped 1 tbsp thyme leaves, chopped 50ml vegan vegetable stock or water 12 medjool dates, pitted 12 small sage leaves

1 Heat the oil in a frying pan. Tip in the shallot and a generous pinch of salt and cook for 2-3 mins until

softened, then add the garlic, breadcrumbs, pecans and thyme, and cook for 1 min more. Add a splash of vegetable stock to bring the mixture together, then set aside. 2 Heat the oven to 180C/160C fan/ gas 4. Cut the dates in half lengthways (but don’t cut all the way through). Take small balls of the stuffing and push inside the dates, then push the sides of the dates back together. Put a sage leaf on top of each, then put the dates on a baking tray lined with baking parchment. Will keep in the fridge overnight, ready to be baked. 3 Brush the outside of the dates liberally with oil, then bake for 15-20 mins until the sage leaves are crisp. Serve immediately. GOOD TO KNOW vegan • healthy PER SERVING 139 kcals • fat 8g • saturates 1g • carbs 14g • sugars 11g • fibre 2g • protein 2g • salt 0.3g

SERVES 2 PREP 5 mins COOK 15 mins EASY V

400g can chickpeas 2 tsp olive oil pinch of ground cumin pinch of paprika

Roasted chickpeas Forget crisps and serve up a healthy snack of crispy chickpeas with cumin and paprika flavours. You can eat them warm or cold – ideal for when you’ve got hunger pangs!

1 Heat the oven to 180C/160C fan/ gas 4. Drain the chickpeas in a sieve and rinse well. Shake off the excess water and tip onto a baking tray lined with baking parchment. Drizzle with the oil, sprinkle with cumin and paprika, and season with a generous pinch of salt. Toss until evenly coated. Bake for 15 mins, stirring half way through, until crispy. Enjoy served warm or cold. GOOD TO KNOW vegan • healthy • low sugar • fibre PER SERVING 181 kcals • fat 7g • saturates 1g • carbs 18g • sugars 1g • fibre 7g • protein 9g • salt none

Air fryer crisps Make your own crisps, customised with your choice of seasonings – barbecue rub or paprika work well. SERVES 4 PREP 10 mins plus 15 mins soaking COOK 30 mins EASY V

3 large potatoes (about 450g) 3 tbsp vegetable oil 1-2 tbsp Cajun-style spice mix or seasoning of your choice

soured cream & onion dip or dip of your choice, to serve (optional)

1 Thinly slice the potatoes using a mandoline, then tip into a bowl of ice-cold water. Leave to soak for 15 mins. 2 Tip the potato slices onto a clean tea towel and pat dry thoroughly – they won’t crisp up if they are even slightly wet. Heat the air fryer to 210C. Drizzle half the oil over half the potato slices, then toss with half the seasoning and a generous amount of salt and pepper. 3 Tip the potato slices into the air fryer basket and shake into a single layer. Cook for 12-15 mins, shaking the basket halfway through, until golden and crisp. Repeat with the remaining potatoes, oil and seasoning, then serve with a dip for dunking, if you like. GOOD TO KNOW healthy • low fat • low cal • low sugar PER SERVING 204 kcals • fat 7g • saturates 1g • carbs 30g • sugars 0.5g • fibre 3g • protein 3g • salt 0.2g

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Vegan falafel wrap, p38

marvellous mains Meat-free

Enjoy all the goodness of plant-based cooking with Rita and Jessica Kahawaty’s vibrant veggie dishes inspired by the flavours of the Middle East

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meat-free

Mama’s iconic tabbouleh, p38

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Vegan falafel wrap SERVES 8-10 PREP 1 hr plus overnight soaking and 2-3 hrs chilling COOK 20 mins EASY V ❄ uncooked falafel dough

For the falafel 500g dried chickpeas 1 onion, quartered 1 garlic clove 10-12 coriander sprigs ¼ tsp ground coriander 1½ tsp pink Himalayan salt ½ tsp ground cumin pinch of white pepper 2 tsp lemon juice 2 tsp olive oil 1½ tsp bicarbonate of soda 1 tsp plain flour 400ml light olive oil For the tarator 10 garlic cloves, crushed 300g tahini 130ml lemon juice (about 3-4 lemons) For the green tortillas 50g spinach leaves 500g plain flour, plus extra for dusting 2 tsp granulated sugar ½ tsp pink Himalayan salt To serve pickled turnips sliced radishes sliced tomatoes chopped parsley mint leaves

Mama’s iconic tabbouleh One of the most popular staple salads in Lebanese cuisine. The secret is using the freshest ingredients you can put your hands on – red juicy tomatoes and vibrant mint and parsley. When I was young, we picked fresh grape leaves from the vine growing over our mountain terrace for our scoops. Cos lettuce leaves also make good scoops for the tabbouleh. SERVES 4-6 PREP 30 mins NO COOK EASY V

1½ tbsp bulgur wheat 700g tomatoes, chopped

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1 Rinse the chickpeas under cold running water. Discard any that are damaged. Tip into a bowl, cover with several centimetres of water and leave to soak overnight. 2 Strain the chickpeas and leave to drip. Transfer the chickpeas and onion to a food processor and blitz on a high speed until you have a paste. Your paste will be a little lumpy in texture and that’s okay. 3 Add the garlic, coriander sprigs, ground coriander, salt, cumin and white pepper and process again. Make sure there are no chunks of garlic left. Add the lemon juice and olive oil and process again until the mixture is smooth and uniform. Cover and chill for 2-3 hrs. The uncooked falafel dough will keep frozen for up to two months. 4 Meanwhile, make the tarator. Put the garlic in a mortar and sprinkle with a pinch of salt. Crush with a pestle to a very fine paste. In a bowl, mix the tahini and 250ml water. Add the garlic paste, 1 tsp salt and the lemon juice. Mix until combined. It should be thick, not runny. Cover and chill. 5 To make the tortillas, fry the spinach with 4 tbsp water in a hot pan for 2 mins. Remove from the heat and let cool slightly. Transfer to a food processor with any juices from the pan. Blitz on high until smooth. Measure out 50g blended spinach.

6 In a bowl combine the blended spinach, flour, sugar and salt. Add 240ml water slowly, mixing between additions, for 8-10 mins until the dough is soft. Divide into 10 equal pieces. On a floured surface, roll out each piece into a 20cm disc. In a non-stick pan over a high heat, cook each tortilla for 3-5 mins each side until lightly charred. 7 Add the bicarbonate of soda and flour to the chilled falafel dough and mix well. If you have a falafel scoop, use it to make even pieces. Otherwise use your hands to shape the dough into balls and set aside. 8 Heat the light olive oil in a saucepan over a high heat until 180C on a thermometer. Working in batches, drop the falafel into the oil and deep fry for 3-5 mins, flipping them halfway through until golden brown and crispy. Using a spider utensil or slotted spoon, remove the falafel and transfer to a strainer to drain. 9 To serve, heat a panini press and lay some pickled turnips, radish slices, tomato slices, parsley leaves and mint leaves on a green tortilla. Crack the fried falafel over the vegetables and spread evenly. Drizzle with tarator, then roll the tortilla and grill for 10 seconds on the hot panini press. If you don’t have a panini press, heat the wrap in a hot dry pan instead.

1-2 spring onions, chopped 1 tsp ground allspice (Lebanese sweet pepper) 300g flat-leaf parsley 10-15 mint leaves 5½ tbsp olive oil 5 tbsp lemon juice 1 tsp pink Himalayan salt grape leaves or cos lettuce leaves, to serve

Drain the bulgur wheat and add to the bowl. Add the olive oil, lemon juice and salt and mix well. 3 Serve with some grape leaves or cos lettuce leaves to scoop the tabbouleh up with.

1 Wash the bulgur wheat and let it soak in a bowl of water for 5 mins. Place the tomatoes in a mixing bowl. Mix the spring onions with the allspice then add to the tomatoes. 2 Finely chop the parsley leaves and mint leaves and add to the tomatoes.

tip Be sure to wash your parsley really well. Shake off as much water as you can and wrap the parsley in a clean, dry tea towel to soak up extra water. Spread it out on a fresh tea towel to air dry. Wet parsley is a pain to chop.

meat-free Za’atar spiced avocado toast with scrambled eggs Za’atar is a ready mixed blend of aromatic herbs and sesame seeds. Here it is paired with proteinpacked scrambled eggs to make an energy-boosting dish. SERVES 2 PREP 15 mins COOK 10 mins EASY V

For the mashed avocado 1 large ripe avocado 2 tsp lemon juice 2 tsp olive oil pinch of pink Himalayan salt For the toast 2 slices sourdough bread olive oil, for brushing

For the scrambled eggs 2 eggs 3 tbsp single cream pinch of pink Himalayan salt 2 tsp olive oil To serve pinch of za’atar spice mix few fresh oregano sprigs (optional)

1 Slice the avocado in half, remove the stone and scoop the flesh into a bowl. Mash with a fork, leaving it slightly chunky. Add the lemon juice, olive oil and salt and mix well. 2 Heat the oven to 180C/160C fan/ gas 4. Brush the sourdough with olive oil and toast in the oven for 5-6 mins.

3 Meanwhile, to make the scrambled eggs, break the eggs into the bowl, add the cream and salt and beat until the mixture is slightly foamy. Heat a pan over a high heat. When the pan is hot, add the olive oil then, once the oil is hot, pour the egg mixture into the pan and start stirring right away. You’ll see egg curds begin to form. Keep stirring until your eggs are cooked but still slightly runny. 4 Spread enough avocado mash on the toasted sourdough to evenly cover, then spoon on the scrambled eggs and sprinkle with a pinch of za’atar spice and oregano, if you like.

Recipes extracted from Mama Rita by Rita and Jessica Kahawaty (£30, Ebury Press). Photographs © Sukaina Rajabali. Recipes are not retested by us.

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Shake-up salads Bang bang chicken & chickpea shake-up salad

SERVES 2 PREP 15 mins COOK 10 mins EASY

For the dressing 2 tbsp peanut, almond or sunflower butter 1 tbsp soy sauce or tamari 2 tsp sesame oil 1 ball stem ginger, finely chopped, plus 1 tbsp syrup 2 limes, zested and juiced

400g can chickpeas 2 tsp vegetable oil ½ tsp curry powder 1 cooked chicken breast, shredded 1 medium carrot, cut into fine matchsticks or grated 125g red cabbage, finely shredded ½ red onion, finely sliced 75g sugar snap peas, sliced on an angle 1 tbsp toasted sesame seeds

1 Heat the oven to 200C/180C fan/ gas 6. Tip the chickpeas into a bowl, drizzle with the oil, season and scatter over the curry powder. Mix to coat, then tip onto a roasting tray and cook for 8-10 mins until crispy. Leave to cool. Will keep in an airtight container for up to three days. 2 Mix all the dressing ingredients with a pinch of salt and 2 tbsp water.

Packed with protein, flavour and lots of different textures, this salad makes a vibrant, tasty dish.

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Brilliant make-ahead ideas that will liven up lunchtime – simply put together, then shake! If you’re transporting the salad for lunch, divide the dressing between two containers, then layer all the remaining salad ingredients in a container in the order they’re listed. Finish with the crispy chickpeas. When ready to serve, shake everything together to coat in the dressing. If you’re serving straightaway, simply toss everything through the dressing in a large bowl. GOOD TO KNOW folate • fibre • vit c • iron • 3 of 5-a-day PER SERVING 542 kcals • fat 22g • saturates 4g • carbs 42g • sugars 21g • fibre 13g • protein 36g • salt 1.5g

salads

Spicy lime & mixed bean salad SERVES 2 PREP 20 mins NO COOK EASY V

2 limes 1 tbsp olive oil ¼ tsp Tajín or chilli powder 400g can mixed beans, drained 5 cherry tomatoes, finely chopped ½ x 198g can sweetcorn, or 75g defrosted frozen sweetcorn ½ small red onion or shallot, finely diced ¼ cucumber, finely diced small handful of parsley, finely chopped

8 mint leaves, finely chopped handful of corn tortilla chips 2 heaped tbsp sliced jalapeños

1 Zest 1 lime into a small bowl, then remove the peel and pith from both limes. Break into segments and tip into a large bowl. Squeeze the juice from the peel and the core of the limes into the small bowl of zest. Mix the oil and Tajín into the juice and then set aside. 2 Tip the beans, tomatoes, sweetcorn, onion, cucumber, parsley and mint into the bowl of lime segments and mix together. Season to taste. 3 If you’re transporting the salad, layer up in one or two containers.

Start by pouring in the dressing followed by the bean mixture, the tortilla chips (which you may need to break up a little), then the jalapeños. Shake up just before serving or tip out into bowls and mix. Alternatively, if serving straightaway, toss the bean mixture in the dressing then scatter over the tortilla chips and jalapeños. GOOD TO KNOW vegan • low cal • folate • fibre • vit c • iron • 2 of 5-a-day • gluten free PER SERVING 363 kcals • fat 13g • saturates 2g • carbs 43g • sugars 9g • fibre 13g • protein 12g • salt 1.9g

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Little Gem, griddled courgette & feta shake-up salad SERVES 1 PREP 10 mins COOK 5 mins EASY V

1 small courgette, sliced pumpkin seeds into rounds on the angle (optional) 2 tbsp extra virgin olive oil, 50g feta or vegetarian plus extra for griddling alternative, crumbled 2 tsp white wine vinegar 1 Little Gem lettuce, cut ½ tsp honey into wedges then halved 1 tbsp toasted pine nuts or into chunks

1 Heat a griddle pan until hot. Toss the courgette slices in a little olive oil and seasoning, then griddle for 2-4 mins each side until charred and tender. Set aside to cool. Will keep chilled for up to 24 hours. 2 To make the dressing, whisk together the 2 tbsp olive oil, vinegar and honey, then season with a little salt and pepper. Put the dressing in a large reusable container or large serving bowl. Add the griddled courgettes, pine nuts, feta and lettuce wedges. 3 To serve, turn the container upside down or give it a shake to coat everything in the dressing. Alternatively, mix everything in the bowl to serve straightaway.

Citrussy tofu udon shake-up salad Liven up your packed lunch with this udon noodle-based salad, tossed with tofu, sugar snaps, pepper, spring onions and carrot in a zesty lemon and lime dressing. SERVES 2 PREP 10 mins COOK 10 mins EASY V

240g firm tofu, patted dry then cut into cubes 1 tsp cornflour 1 tbsp vegetable oil 2 x 150g packs straight-to-wok udon noodles 1 red pepper, finely sliced 1 spring onion, finely sliced 75g sugar snaps, sliced into three 1 carrot, cut into ribbons 10g coriander, roughly chopped For the dressing 1 lemon, zested and juiced 1 lime, zested and juiced

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2 tbsp soy sauce ½ tsp sesame oil 1 tbsp crispy chilli oil

1 Put the tofu in a large bowl. Scatter over the cornflour and some salt and pepper. Mix well to coat. Heat the vegetable oil in a small frying pan over a medium heat, then cook the tofu on all sides for 5-6 mins until golden. Remove, then drain on kitchen paper and leave to cool. 2 In a large container, mix all the dressing ingredients together. Cook the udon following pack instructions. 3 Add the tofu to the container with the dressing, then top with the noodles, vegetables and coriander, in that order, so the veg stays crunchy. 4 When you’re ready to serve, give it all a good shake to combine. GOOD TO KNOW vegan • calcium • folate • fibre • vit c • 2 of 5-a-day PER SERVING 510 kcals • fat 19g • saturates 3g • carbs 52g • sugars 13g • fibre 11g • protein 26g • salt 3.1g

GOOD TO KNOW folate • vit c • 2 of 5-a-day • gluten free PER SERVING 385 kcals • fat 33g • saturates 10g • carbs 8g • sugars 8g • fibre 4g • protein 12g • salt 1.3g

salads

Spicy miso salmon & kale salad Kale works well in a salad-to-go as it won’t go soggy by lunchtime. SERVES 2 PREP 20 mins COOK 12 mins EASY

1 tbsp white miso 1 tbsp caster sugar 1 tbsp sriracha ½ tbsp rice wine vinegar 2 x 110g salmon fillets 150g shelled edamame 150g kale, leaves scrunched and torn 1 red pepper, cut into thin strips 1 small carrot, julienned or grated 2 spring onions, finely chopped 1 tbsp sesame seeds, toasted For the dressing 40ml apple cider vinegar 1 tbsp soy sauce 1 small garlic clove, crushed 2 tbsp nutritional yeast 1 tbsp sesame oil 1 tbsp sriracha 60ml cold-pressed rapeseed oil

1 Combine the miso, sugar, sriracha and vinegar, then spread over the top of the salmon fillets. Heat the oven or air fryer to 200C/180C fan/gas 6. Arrange the salmon, skin-side down, on a baking tray or directly in the air fryer basket and cook for 10-12 mins until cooked through. 2 Meanwhile, cook the edamame following pack instructions, drain well and set aside to cool. To make

the dressing, tip all the ingredients into a blender and blitz until smooth and creamy. Season to taste and pour half over the kale in a large container. 3 Massage the dressing into the kale for 2-3 mins until the leaves go dark green and soft. If transporting the salad, put the remaining dressing in a smaller container, then layer the pepper, carrot, edamame, spring onions and salmon over the kale in the larger container, in that order. Finish with the sesame seeds. When

ready to serve, pour in the dressing, then shake everything together. Or, if you’re serving the salad straightaway, toss everything but the salmon together in a large serving bowl, then flake the salmon over the top. GOOD TO KNOW folate • fibre • vit c • iron • omega-3 • 3 of 5-a-day PER SERVING 799 kcals • fat 55g • saturates 6g • carbs 29g • sugars 26g • fibre 13g • protein 41g • salt 3.3g

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Freezer

fillers

Cajun sausage stew SERVES 4 PREP 10 mins COOK 1 hr 10 mins EASY d

2 tbsp vegetable oil 6 pork sausages, chopped into bite-sized pieces 1 onion, roughly chopped 1 carrot, roughly chopped 1 celery stick, roughly chopped 1 red pepper, roughly chopped 3 garlic cloves, roughly chopped 2 thyme sprigs, plus a few to garnish (optional) 1 heaped tbsp Cajun spice mix 1 tsp sweet smoked paprika 400g can chopped tomatoes 300ml beef stock 44 goodfood.com

Serve up wholesome family dinners even on busy weeknights with our brilliant freezeahead options

400g can kidney beans in chilli sauce jacket or mashed potatoes or crusty bread, to serve (optional)

1 Heat 1 tbsp of the oil in a large flame-proof casserole dish on a medium heat. Cook the sausages on all sides for 4-5 mins until deeply golden (you may have to do this in batches). Remove from the pan and set aside on a plate. 2 Stir in the onion, carrot, celery and red pepper. Cook with a pinch of salt for 15-20 mins, stirring regularly, until caramelised and golden around the edges. Tip in the garlic, thyme, Cajun spice mix and paprika, and cook for 3-4 mins more. 3 Pour in the canned tomatoes, stock

and beans. Bring to the boil, then return the sausages to the pan. Cook for 30 mins on a medium heat until slightly reduced and bubbling. 4 To freeze, leave to cool completely and transfer to a freezer-proof container. Will keep frozen for up to three months. To reheat, tip into a large flame-proof casserole dish and thaw on a low heat. Once mostly defrosted, turn the heat up to medium, stirring often, until piping hot. Serve with thyme leaves scattered over, if you like, and with jacket potatoes, mash or crusty bread. GOOD TO KNOW fibre • vit c • 3 of 5-a-day PER SERVING 528 kcals • fat 32g • saturates 10g • carbs 33g • sugars 16g • fibre 12g • protein 21g • salt 1.8g

freeze ahead Sunday sauce Cook this sauce to freeze for busier days. It’s made with pork chops and stewing steak. SERVES 6-8 PREP 30 mins COOK 3 hrs 30 mins EASY d

2 tbsp olive oil 2 large pork chops 500g beef stewing steak, cut into large chunks 2 carrots, chopped 2 celery sticks, chopped 2 onions, chopped few thyme sprigs 250ml red wine 680g jar passata 400g can tomatoes pasta, rice or potatoes, to serve

Pork schnitzel with lemon caper butter This makes more butter than you need for serving with the schnitzel, but you can use what’s left over on boiled potatoes, mash or white fish.

1 Heat the oil in a large saucepan over a medium heat and brown the pork chops. Remove from the pan to a plate, leaving behind the oil, then brown the stewing steak in the

pan. Remove the steak and tip onto the plate with the chops. 2 Reduce the heat to medium-low then fry the carrots, celery and onions with the lid on for 12-15 mins until softened. Stir in the thyme sprigs and red wine, then cook for a few minutes before stirring in the passata and tomatoes. Season well. 3 Put the chops and beef back in the pan and cook for up to 3 hrs on a low heat so the sauce is lightly simmering, until the meat is tender and the sauce has thickened nicely. Once cooked, break up the chops, removing the bones and fat. Leave to cool and freeze in batches. Will keep frozen for up to three months. To reheat, defrost fully and reheat in a pan until piping hot. Serve with pasta, rice or potatoes. GOOD TO KNOW healthy • 2 of 5-a-day • gluten free PER SERVING (8) 259 kcals • fat 11g • saturates 3g • carbs 9g • sugars 8g • fibre 3g • protein 25g • salt 0.25g

SERVES 4 PREP 20 mins COOK 25 mins EASY d

300g pork loin steaks 1 tbsp Dijon mustard 30g plain flour 2 eggs, beaten 100g panko breadcrumbs 4 tbsp vegetable oil For the butter 100g unsalted butter, softened

1 lemon, zested 1 tbsp capers, roughly chopped 2 garlic cloves, chopped 10g parsley, roughly chopped new potatoes and mixed salad, to serve

1 Lay the pork on a chopping board and cover with a sheet of baking parchment. Use a meat mallet, heavy pan or rolling pin to smash the pork until thin. Brush each steak with the mustard. 2 Put the flour, eggs and breadcrumbs in three separate shallow bowls. Dredge the steaks in the flour first to fully coat, shake off the excess, then dip in the egg, letting the excess drip away. Finally, turn to coat in the breadcrumbs. Give each steak a little shake, then transfer to a wire rack. To freeze, stack in an freezer-proof container between sheets of baking parchment. 3 To make the butter, mix all the ingredients together in a small bowl and season. To freeze, spoon onto a sheet of baking parchment, form into a log and wrap well. Will keep frozen for up to six months. 4 When you’re ready to cook, heat the oil in a wide frying pan. Cook the schnitzels for 5-7 mins each side until golden brown if cooking from frozen, or 2-3 mins each side if not frozen. You may have to cook them in batches. 5 Once all the schnitzels are cooked, melt half the butter gently in the same pan you cooked the pork in. Pour over the schnitzels and serve with the potatoes and salad. PER SERVING 394 kcals • fat 23g • saturates 10g • carbs 24g • sugars 1g • fibre 1g • protein 22g • salt 1g

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Za’atar & lemon chicken traybake Combine spices, crispy chicken and vegetables to create the most delicious prep-ahead one-pan meal. Simply tip onto a tray to cook when you’re ready. SERVES 4 PREP 15 mins COOK 45 mins EASY ❄

4 medium floury potatoes, cut into wedges 3 tbsp olive oil 2 tbsp za’atar 2 tsp sumac 1 tsp paprika 2 garlic cloves, crushed 2 lemons, 1 juiced, 1 sliced

100g mixed olives, pitted 2 red onions, cut into chunks 8 bone-in, skin-on chicken thighs small handful of parsley, finely chopped natural yogurt, to serve

1 Put the potatoes in a saucepan of salted cold water, bring to the boil and cook for 3 mins. Drain and leave to cool. 2 Mix the oil with the za’atar, sumac, paprika, garlic, lemon juice and 1 tsp salt in a large bowl to create a paste. Add the olives, onions, chicken and the sliced lemon. Tip in the cooled potatoes and toss everything well. 3 Heat the oven to 200C/180C fan/gas 6. Tip everything onto a baking tray, arranging the chicken on top. Cook for 35-40 mins until golden. To serve, scatter with the parsley and top with the yogurt Alternatively, leave to cool, then put in a freezer-proof container and freeze. GOOD TO KNOW fibre • gluten free PER SERVING 667 kcals • fat 33g • saturates 8g • carbs 49g • sugars 7g • fibre 9g • protein 38g • salt 2.6g

Chipotle sweet potato soup If you have any vegetables you want to use up, chop and add them along with the onion and pepper in the first step of this recipe. SERVES 4 PREP 10 mins COOK 30 mins EASY V ❄

2 tbsp vegetable oil 1 onion, finely chopped 1 red pepper, finely chopped 2 garlic cloves, finely chopped 750g sweet potato, peeled and roughly chopped 1 tbsp chipotle paste 1 litre reduced-salt vegetable stock soured cream, to serve 10g chives, finely chopped, to serve crusty bread, to serve

1 Heat the oil in a large, deep, flame-proof casserole dish over a medium heat. Tip in the onion and red pepper with a large pinch of salt and cook for 15 mins, stirring often, until softened.

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2 Add the sweet potato and chipotle paste, stirring to combine. Cook for 5-6 mins until the spices smell fragrant, then pour over the stock. Bring to the boil, then simmer for 10-12 mins until the potato is cooked through and tender. 3 Leave to cool slightly, then blend in a high-powered jug blender or with a hand blender until smooth. Divide between bowls, swirl through some soured cream and scatter over the chives. Serve with crusty bread. 4 To freeze, leave to cool completely and transfer to a freezer-proof container. Will keep frozen for up to three months. To reheat, tip into a large flame-proof casserole dish and thaw on a low heat. Once mostly defrosted, turn the heat up to medium, stirring often, until piping hot. GOOD TO KNOW healthy • low fat • low cal • calcium • fibre • vit c • 2 of 5-a-day PER SERVING 260 kcals • fat 8g • saturates 1g • carbs 39g • sugars 13g • fibre 7g • protein 3g • salt 0.6g

freeze ahead

Chicken, sweet potato & peanut stew SERVES 4-6 PREP 30 mins COOK 45 mins EASY ❄

1 tbsp vegetable oil 8 chicken thighs 2 red onions, finely chopped thumb-sized piece of fresh ginger, finely grated 2 large garlic cloves, finely grated 2 tsp cumin 500g sweet potatoes, roughly chopped 120g peanut butter 500ml chicken stock 400g can chopped tomatoes

200g frozen peppers handful of chopped coriander and chopped peanuts, to serve

1 Heat the oil in a large, deep frying pan over a medium heat, then brown the chicken all over for 5 mins. Remove the chicken from the pan leaving behind the oil. Reduce the heat to medium-low, tip in the onions and fry for 10-12 mins until softened but not golden. Stir in the ginger and garlic and cook for a minute more before stirring in the cumin and cooking for another minute. 2 Tip in the sweet potatoes, stir to coat, then fry for a few minutes until starting to soften. Stir in the peanut

butter and pour in the stock and chopped tomatoes. Swill out the can with a splash of water and pour that in too. Mix in the peppers, add the chicken and cook, uncovered, for 25-35 mins until the chicken is cooked through and the sauce has thickened. Stir regularly to stop the sauce catching. Scatter over the coriander and peanuts. Will keep frozen for up to three months. Reheat from frozen or defrost in the fridge overnight before reheating. Ensure it is piping hot throughout before serving. GOOD TO KNOW fibre • vit c • 2 of 5-a-day PER SERVING (6) 518 kcals • fat 24g • saturates 6g • carbs 27g • sugars 12g • fibre 6g • protein 44g • salt 0.8g

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Mango, lime & chilli prawn fishcakes These tasty fishcakes are zesty, sweet and spicy. You can freeze ahead, defrost and heat when needed. Serve with sticky rice, carrot, cucumber and mango. SERVES 4 PREP 15 mins COOK 15 mins EASY ❄

400g raw prawns, peeled and deveined 60g mango, finely chopped 1 lime, zested 2 garlic cloves, crushed 10g ginger, grated, or 1 tsp ginger paste small handful of coriander, finely chopped 1 egg, beaten 3 tbsp plain flour ½ red chilli, deseeded if you prefer less heat and finely chopped (optional) 1 tbsp vegetable oil sticky rice or noodles, finely sliced carrot and cucumber, chopped mango and satay sauce, to serve

1 Tip the prawns into a food processor and blitz to a fine paste. Mix together with the mango, lime zest, garlic, ginger, coriander, egg, flour and chilli, if using, in a bowl. Season and mix well. 2 Heat the oil in a frying pan over a medium heat. Take a tablespoon of the mixture and, using the back of another spoon, push the mix into the frying pan into a circle like a pancake. Working in batches, fry for 8-10 mins until golden on each side and cooked through. You should end up with 12 fishcakes. 3 Divide between plates and serve over sticky rice or noodles with sliced carrot and cucumber, chopped mango and satay sauce. GOOD TO KNOW vit c PER SERVING 187 kcals • fat 5g • saturates 1g • carbs 14g • sugars 1g • fibre 1g • protein 21g • salt 0.6g

Ginger & lime pickle dhal Frying the onions slowly adds lots of flavour to this delicious dhal, so don’t rush it. SERVES 4 PREP 5 mins COOK 30 mins EASY V ❄

2 tbsp vegetable oil 1 onion, finely chopped 3 garlic cloves, finely chopped 1 tsp cumin seeds 1 tsp ground coriander ¼ tsp ground turmeric 2 x 400g cans green lentils, drained and rinsed

350ml reduced-salt vegetable stock 3 tbsp lime pickle 10g coriander, chopped or torn naans, to serve (optional)

1 Pour the oil into a deep frying pan on a medium heat. Once shimmering, tip in the onion and cook for 15 mins until softened. Add the garlic, cumin, coriander and turmeric, and cook for 3 mins. 2 Pour in the lentils and stock, mix well and bring to the boil. Reduce to a simmer and leave to bubble for 15 mins, stirring occasionally. Stir through the lime pickle, coriander and some seasoning. 3 To freeze, leave to cool completely, then transfer to a freezer-proof container. Will keep frozen for up to three months. To reheat, tip into a large flame-proof casserole dish and begin to thaw on a low heat. Once it is mostly defrosted, turn up the heat to medium, stirring often, until piping hot. Serve with naans, if you like. GOOD TO KNOW healthy • low cal • fibre • 1 of 5-a-day PER SERVING 211 kcals • fat 9g • saturates 1g • carbs 19g • sugars 3g • fibre 7g • protein 9g • salt 0.2g

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freeze ahead Chicken alfredo pasta bake This pasta bake is cosy and comforting – perfect for those cold evenings. SERVES 6 PREP 15 mins COOK 45 mins EASY ❄

2 tbsp vegetable oil 65g pancetta 2 chicken breasts, cut into small chunks 1 onion, finely chopped 3 garlic cloves, finely chopped 500g conchiglie 40g plain flour 220ml double cream 470ml whole milk 1 tbsp Dijon mustard 100g cheddar, grated 200g spinach 65g parmesan, grated

1 Pour the oil into a large, deep, frying pan. Once shimmering, scatter in the pancetta. Cook until golden, then remove using a slotted spoon, leaving behind the oil. Tip the chicken into the pan and sprinkle with salt and pepper. Cook for 5-6 mins until golden on all sides. Remove from the pan and set aside. 2 Tip the onion and garlic into the pan and cook for 8-10 mins. Put the pasta on to boil. Scatter the flour into the onion and garlic mixture, and cook for 1 min. Pour in the cream and milk a little at a time, whisking between each addition, until you have a smooth sauce. Reserve a mugful of pasta water before draining. 3 Stir the mustard and cheddar into the sauce. Season well, then stir in the cooked pasta, chicken, pancetta and a good splash of pasta water – you want it to be quite saucy. 4 Stir in the spinach a handful at a time to wilt, then transfer everything to an ovenproof dish. Sprinkle with parmesan and more black pepper. 5 If you want to freeze this, leave to cool and then wrap well. Will keep frozen for up to three months. Heat the oven to 190C/ 170C fan/gas 5. Bake for 20 mins, or if you’re cooking from frozen, cook for 1 hr until bubbling. GOOD TO KNOW calcium • folate PER SERVING 807 kcals • fat 40g • saturates 21g • carbs 72g • sugars 8g • fibre 5g • protein 36g • salt 1.2g

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Tikka tofuloaded coriander & garlic naan, p52

One-pan wonders Tuck into Meg Robinson’s wonderfully hearty comfort food recipes – they’re high in protein, low in calories and can be rustled up in just one pan 50 goodfood.com

one pan Honey BBQ chicken tacos I’ve made so many different flavour variations but this sweet, smoky barbecue flavour is a firm favourite. It works well with any type of mince, so feel free to switch up the protein. SERVES 4 PREP 2 mins COOK 25 mins EASY

low-calorie cooking spray 1 onion, finely diced 1 tbsp balsamic vinegar 500g chicken mince 1 tbsp barbecue seasoning ½ tbsp Worcestershire sauce 1 tbsp runny honey 1 tbsp tomato purée 100g passata 8 mini wraps 60g reduced-fat (50%) cheddar, grated 50g grated four cheese blend

For topping 1 tbsp reduced-sugar barbecue sauce small bunch of parsley, finely chopped 1 tbsp crispy onions

1 Spray a frying pan with cooking spray and place over a medium heat. Tip in the onion and cook for a few minutes until softened, then add the balsamic vinegar and cook for a further 5 mins. 2 Add the chicken mince and break it up with a spatula. Cook for around 7 mins until cooked through. 3 Add the barbecue seasoning, Worcestershire sauce, honey, tomato purée and passata, and season with salt and pepper. Stir together and simmer for 2 mins, then pour the entire mixture into a large bowl. 4 Dip each taco wrap into the mixture to cover one side of the wrap. Put the pan back on a medium-high heat

(no need to clean it) with an extra spray of cooking spray. Pop the wrap, saucyside down, into the pan. Spoon some of the chicken mixture onto half the wrap, then add a sprinkle of the cheeses and fold over. 5 Press it down with the back of a spatula and cook for around 3 mins to crisp up, then flip and cook the other side for a few more minutes until golden and crispy. Depending on the size of your pan, you should be able to cook two to three at a time. 6 Leave to cool for a few minutes, then spread them across a plate and drizzle with the barbecue sauce. Top with parsley and crispy onions.

tip If you’re serving two people you could halve the quantities or cook the full 500g mince and save half of the filling for something else, like some honey BBQ chicken loaded fries. Alternatively, wrap a few tacos in foil, then simply air fry them for 15 mins to reheat the next day for lunch.

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Tikka tofu-loaded coriander & garlic naan If you’re looking for a fakeaway with a bucket-load of flavour that will help you to hit your protein goals, this one has you covered. Crispy, tikka-spiced tofu is piled onto a warm homemade, high-protein garlic and coriander naan, and finished with all the good stuff. SERVES 2 PREP 10 mins COOK 20 mins EASY V

280g firm tofu, pressed to remove excess water and cut into 2cm chunks 1 tbsp olive oil handful of shredded lettuce 1 medium tomato, chopped ½ red onion, thinly sliced ½ tbsp soya-based minted yogurt ½ tbsp mango chutney handful of fresh coriander leaves, to garnish handful of mint leaves, to garnish For the marinade 50g soya-based Greek-style yogurt 1 tbsp tikka curry paste

Double smash breakfast brioche Allow me to introduce you to the most delicious breakfast sandwich you may ever encounter. This will have you springing out of bed on a Saturday morning. Crispy-edged, juicy, smashed chicken sausages with a hot honey glaze tucked into a squidgy, soft, toasted brioche bun with melty cheese and a fried egg. It tastes indulgent but packs in the protein to start your day off right. SERVES 1 PREP 2 mins COOK 25 mins EASY

4 chicken chipolatas 1 tsp clear honey pinch of dried chilli flakes olive oil spray 1 brioche bun, halved 1 egg ½ tbsp reduced-sugar ketchup 1 reduced-fat cheese slice

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1 tsp lemon juice ½ tsp ground cumin For the naan 85g plain flour, plus extra for dusting 75g soya-based Greek-style yogurt ½ tsp agave syrup (optional) ½ tbsp vegan margarine 1 garlic clove, crushed 1 tsp finely chopped coriander

1 Start with the marinade. In a bowl, mix together the yogurt, tikka paste, lemon juice and cumin. Gently toss the tofu cubes in the marinade and pop into the fridge to marinate while you prepare the naans. 2 Combine the flour, yogurt and agave syrup, if using, in a large bowl and mix together to form a dough. Split the dough in half and roll into two balls, then roll out on a flour-dusted surface to around 5mm thick. 3 Heat a large frying pan and tip in the first naan. Dry-fry for 1-2 mins until it starts to brown, then flip and cook the other side. Repeat on each side for another 1-2 mins until it browns and puffs up. Set aside and repeat with the other naan.

1 Mash the chicken sausages in a bowl using a fork. Tear off two squares of baking parchment, each about the size of your hand. Divide the sausage mixture in half and shape into balls with your hands, then place onto the pieces of baking parchment. 2 In a separate bowl, mix together the honey and chilli flakes. 3 Put a frying pan over a mediumhigh heat and add a spray of oil. Once hot, put the sausage balls into the pan with the baking parchment on top and press them down into thin patties, around 1cm thick, with a spatula. Lift off the baking parchment. Cook for around 3 mins, then flip and repeat on the other side. Remove from the pan and brush each side with the honey mixture. 4 Toast the brioche by adding the halves to the pan, flat-sides down. Rub them around the pan and allow them to sit and toast for a minute or two until golden, then set aside.

4 Meanwhile, make a garlic and coriander butter by combining the margarine, garlic and chopped coriander in a bowl or ramekin. Once the naans are cooked, brush them with the mixture and set aside. 5 In the same pan, heat the olive oil and add the marinated tofu. Fry for around 8-10 mins over a mediumhigh heat until golden on all sides. Top the naans with the lettuce, tomato, onion and the tikka tofu, then drizzle with the minted yogurt and mango chutney, and garnish with the coriander and mint leaves.

tip When making the naan you could use 0% fat Greek-style yogurt instead of the soya-based one but make sure to reduce the amount of flour to 75g.

5 Add another spray of oil to the pan over a high heat. Once it’s hot, crack the egg into the centre, turn the heat down to medium and fry for around 5 mins, or until the whites are set if you want a runny yolk. If you don’t want a runny yolk, just gently flip the egg halfway through cooking. 6 Spread the ketchup on the bottom of the brioche bun, add one of the sausage patties, then the cheese slice, then the other sausage patty and the egg. Drizzle with any remaining hot honey, then place the bun lid on top.

tip Baking parchment stops the spatula from sticking to the patties – if you don’t have any, just shape them with your hands before putting them in the pan.

one pan Recipes extracted from Healthy in One by Meg Robinson (£20, Bluebird). Photographs © Sam Folan. Recipes are not retested by us.

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Chicken & feta meatball wellness bowl, p56

Fast flavours Use your air fryer or oven to whip up Christina Kynigos’s tempting high-protein, low-calorie dishes, including chicken & feta meatballs, and salt & pepper beef 54 goodfood.com

air fryer

Korean-style salmon bites with gochujang mayo, p56

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Chicken & feta meatball wellness bowl This Greek-themed wellness bowl has everything you could want and more. Those chicken and feta meatballs are to die for. SERVES 2 PREP 7 mins COOK 12 mins EASY

500g chicken mince 1 egg 60g feta, crumbled 50g panko breadcrumbs 1 small red onion, finely chopped 2 garlic cloves, crushed 1 tbsp finely chopped dill 2 tsp dried oregano

Korean-style salmon bites & gochujang mayo If you’re not such a fan of the heat you can always adjust the spice levels – but remember the gochujang mayo will cool things down. SERVES 2 PREP 5 mins COOK 7 mins EASY ❄

2 skinless salmon fillets, each cut into 4 large chunks 2 tbsp low-fat mayonnaise 25g panko breadcrumbs spray oil 250g pouch microwave sticky rice For the sauce 1 tsp rice wine vinegar

Crispy salt & pepper beef

1 In a large bowl, combine the chicken mince, egg, feta, breadcrumbs, onion, garlic, dill and oregano. Season with a good pinch of salt and pepper and mix well. Divide into 16 equal-sized portions and roll into meatballs. 2 Spray the meatballs with oil and air fry at 190C for 10-12 mins or until cooked through, shaking halfway

1⁄2 tsp sesame oil 25g gochujang 2 tbsp tomato ketchup 1 tsp honey 1 tsp soy sauce 2 garlic cloves, crushed 2.5cm piece of ginger, finely grated To serve 50g cucumber, sliced 1 spring onion, sliced sliced avocado (optional) pickled sushi ginger (optional)

through. Take care not to overcrowd the fryer – work in batches or use the second drawer. Alternatively, spray a large frying pan with oil and put over a medium heat. Fry the meatballs for 12-14 mins until cooked through. 3 Meanwhile, spray the flatbread with oil and season with salt, pepper and the paprika. Air fry at 200C for 3-4 mins until crispy, or cook in the oven at 200C/180C fan/gas 6 for 5-10 mins. Divide the tomatoes and cucumber between bowls, add the meatballs, pickled onions and toasted flatbread. Serve with a dollop of tzatziki and a good squeeze of lemon over the meatballs.

2 Dip the sauce-coated salmon into the panko breadcrumbs, then spray with oil and air fry at 190C for 7-9 mins. Alternatively, cook in the oven at 180C/160C fan/gas 4 for 10-15 mins or until cooked through. 3 Meanwhile, prepare the rice following pack instructions. Serve the salmon with the sticky rice and remaining sauce, along with the cucumber, spring onion, avocado and pickled ginger, if you like.

1 Mix together all the sauce ingredients. Pour half over the salmon. Mix the remaining sauce with the mayonnaise and 1 tbsp cold water and chill in the fridge.

SERVES 2 PREP 5 mins COOK 12 mins EASY ❄

70g frozen peas 1 egg, whisked 130g cold cooked rice 1 tsp sesame oil 2 tsp dark soy sauce To serve 1 spring onion, sliced Chinese curry sauce

400g lean rump steak, at room temperature 4 tsp soy sauce 2 tsp five-spice powder 1 egg, whisked 25g cornflour spray oil 1⁄2 onion, finely chopped 1⁄2 green pepper, finely chopped 1⁄2 red pepper, finely chopped 1 tsp granulated sugar or sweetener For the egg-fried rice 60g onion, finely chopped

1 Tenderise the steak with a tenderiser or cover with baking parchment and bash with a rolling pin. Slice into thin strips, then season with half the soy sauce and half the five-spice powder. Dip each strip into the whisked egg, then coat with the cornflour. Spray with oil, then air fry at 200C for 12-14 mins. Alternatively, cook in the oven at 220C/200C fan/ gas 7 for 15-20 mins or until crispy. 2 Meanwhile, prepare the egg-fried rice. Spray a large frying pan with oil

A combo of two favourite takeaway dishes: shredded crispy chilli beef and salt and pepper chicken. Serve with egg-fried rice and curry sauce.

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spray oil 80g flatbread, cut into triangles 1 tsp paprika 10 cherry tomatoes, chopped 100g cucumber, chopped 40g pickled red onions tzatziki, to serve lemon wedges, to serve

and place over a medium heat. Tip in the onion and peas, and fry for a few minutes to soften, then add the egg and stir to scramble. Mix in the rice, followed by the sesame oil and dark soy sauce, and continue to cook until the rice is heated through. 3 Once the beef is ready, spray a second large frying pan or wok with oil and place over a medium heat. Fry the onion and pepper for a few minutes to soften, then stir in the remaining soy sauce and five-spice powder with the sugar. Add the crispy beef and stir everything to combine. 4 Serve the beef alongside the egg-fried rice, with a scattering of spring onion and some curry sauce for dipping or drizzling.

air fryer

Recipes extracted from 20 Minute Air Fryer by Christina Kynigos (£20, DK RED). Photographs © Ellis Parrinder. Recipes are not retested by us.

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Veggie-loaded flatbread SERVES 1 PREP 10 mins COOK 15 mins EASY V

½ small red onion, sliced into thin wedges 2 tbsp olive oil, plus an extra drizzle to serve 70g cherry tomatoes 200g canned chickpeas, drained 1 small garlic clove, crushed ½ tbsp tahini ½ lemon, zested and juiced 1 flatbread 30g mixed pitted olives 20g feta or vegetarian alternative, crumbled small handful of basil, shredded

r u o y l e Fu workout From tofu scramble and salmon sushi rice to peanut butter smoothie, choose a protein-rich, high-fibre option to aid your exercise session 58 goodfood.com

1 Heat the grill to its highest setting. Spread the onion out on a baking tray and drizzle with 1 tbsp of the oil. Grill for 3-5 mins, turning halfway through, then add the tomatoes, season and grill for a further 5 mins until juicy and popping. 2 Put the chickpeas in a pan with the garlic and remaining 1 tbsp oil, then heat for 5 mins before crushing the chickpeas with a potato masher. Stir in the tahini, lemon zest and juice along with 2 tbsp water. Season. 3 Warm the flatbread under the grill for a couple of minutes. Top with the chickpeas, then the tomato and onion mixture. Finish with the olives, feta and basil, and a drizzle of oil. GOOD TO KNOW calcium • fibre • vit c • 3 of 5-a-day PER SERVING 623 kcals • fat 28g • saturates 6g • carbs 64g • sugars 8g • fibre 15g • protein 22g • salt 2g

tip HOW TO MAKE IT VEGAN Swap out the feta for extra veggies, such as marinated peppers or artichokes.

pre-workout Sesame steak & buckwheat noodle bowls SERVES 4 PREP 15 mins COOK 20 mins EASY

2 sirloin steaks, fat trimmed and discarded vegetable oil For the steaks 300g dried buckwheat noodles 2 tbsp sesame oil thumb-sized piece ginger, grated 1 garlic clove, crushed 1 tsp chilli flakes 4 spring onions, sliced

4 baby pak choi, halved 2 tbsp honey 2 tbsp rice wine vinegar 2 tbsp brown rice miso 2 tbsp black sesame seeds, plus extra to serve

1 Heat a non-stick griddle or frying pan over a high heat. Season the steaks with salt and rub with a little oil, then griddle on each side for 2-3 mins. Set aside, covered in baking parchment, to rest. 2 Meanwhile, cook the noodles following pack instructions, then leave to rest in a bowl filled with cold water.

3 Heat the sesame oil in a wok over a medium heat. Add the ginger, garlic and chilli, and cook for 1 min, then add the spring onions and pak choi, and stir-fry until they begin to wilt. Add the honey, vinegar and miso, then toss in the noodles and sesame seeds. Divide between four bowls. Slice the steak and place on top of the noodles, sprinkling over extra sesame seeds, if you like. PER SERVING 550 kcals • fat 16g • saturates 4g • carbs 65g • sugars 13g • fibre 7g • protein 34g • salt 0.95g

make our cover recipe

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Tofu scramble SERVES 2 PREP 10 mins COOK 20 mins EASY V

1 tbsp cold pressed rapeseed oil 1 small onion, finely sliced 1 large garlic clove, crushed ½ tsp turmeric 1 tsp ground cumin ½ tsp sweet smoked paprika 280g extra firm tofu 100g cherry tomatoes, halved ½ small bunch of parsley, chopped toasted rye bread, to serve (optional)

1 Heat the oil in a frying pan over a medium heat and gently fry the onion for 8-10 mins until golden brown and sticky. Stir in the garlic, turmeric, ground cumin and smoked paprika and cook for 1 min more. 2 Roughly mash the tofu in a bowl using a fork, keeping some pieces chunky. Add to the pan and fry for 3 mins. Turn up the heat, tip in the tomatoes and cook for 5 mins until they begin to soften. Fold the parsley through the mixture. Serve on its own or with toasted rye bread, if you like. GOOD TO KNOW vegan • healthy • low cal • calcium • 1 of 5-a-day • gluten free PER SERVING 225 kcals • fat 14g • saturates 1g • carbs 7g • sugars 4g • fibre 3g • protein 15g • salt 0.1g

Peanut butter smoothie Whizz up a quick and filling peanut butter smoothie, with rolled oats and banana. You can also freeze the banana for extra thickness. SERVES 1-2 PREP 5 mins NO COOK EASY V

200ml oat milk 1 banana, peeled and chopped 20g peanut butter 1 tbsp rolled oats pinch of ground cinnamon pinch of allspice pinch of ground nutmeg (optional) small handful of ice cubes

1 Whizz all the ingredients in a blender (one that’s suitable for crushing ice) until smooth. Pour into a tall glass and serve. GOOD TO KNOW vegan PER SERVING (2) 193 kcals • fat 7g • saturates 2g • carbs 26g • sugars 16g • fibre 3g • protein 4g • salt 0.1g

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pre-workout

A delicious salmon dish that’s on the table in 30 minutes

Easy salmon sushi rice bowl SERVES 2 PREP 10 mins COOK 20 mins EASY

150g sushi rice pinch of caster sugar 1 tbsp rice vinegar 120g frozen edamame beans 1 large carrot handful of radishes ¼ cucumber 2 cooked skinless salmon fillets 1-2 tbsp low-salt soy sauce 1 tsp toasted sesame seeds few pieces of sushi ginger (optional)

1 Tip the sushi rice into a medium saucepan with a lid, cover with

200ml water and add a pinch of salt. Put the pan on the hob and turn the heat to high. Wait for the water to boil, then reduce the heat to very low, cover with the lid and leave to gently cook for 15 mins. 2 Turn off the heat, fluff up the rice with a fork, then return the lid to the pan and leave for another 5 mins – the rice will continue to cook. Check the rice is cooked – it should have absorbed all the water and be soft but not mushy. Stir through the sugar and vinegar, cover the pan with the lid again, then set aside and keep warm. 3 Meanwhile, fill a small saucepan halfway with water, put on the hob and bring the water to a gentle boil. Tip in the edamame beans, cook for 3 mins and then drain.

4 Peel the carrot and discard the outer skin, then keep peeling to create lots of carrot ribbons. 5 Thinly slice the radishes. Cut the cucumber into batons, then thinly slice them lengthways. 6 With your hands, break the salmon into smaller pieces. Look out for any bones and throw these away. 7 Divide the warm rice between two bowls and arrange the other ingredients on top, then top with the soy sauce and sesame seeds. Add a few pieces of sushi ginger, if you like. GOOD TO KNOW healthy • fibre • omega-3 • folate • 2 of 5-a-day PER SERVING 713 kcals • fat 27g • saturates 5g • carbs 73g • sugars 10g • fibre 7g • protein 41g • salt 1.2g

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One base,

three meals Rustle up a big batch of hearty bean stew, then turn it into a trio of simple but satisfying midweek dinners

The base Garlic & lemon beans & herby green aïoli Dried beans are very cost-effective, and ideal for simmering in large quantities. Use a good-quality olive oil when making this dish, as it imparts a lot of flavour. MAKES 3 dinners (each one serving 4) PREP 25 mins plus 8 hrs soaking COOK 2 hrs 25 mins EASY V

1kg cannellini, butter or pinto beans 1 parmesan rind (optional) small bunch of parsley small bunch of oregano 1 garlic bulb, cloves bashed and skin removed 1 onion, cut into quarters 1 lemon, halved 75ml extra virgin olive oil 2 tbsp olive oil 1 red onion, finely sliced 700g courgettes, halved and thickly sliced 500g tomatoes, halved if small or thickly sliced small handful of basil, leaves picked For the green aïoli 3 egg yolks (freeze the whites to use in another recipe) 2 garlic cloves, crushed 62 goodfood.com

1 tbsp Dijon mustard ½ lemon, juiced 400ml olive oil or sunflower oil 2 small handfuls of soft herbs (such as basil, chives and parsley), finely chopped

1 Tip the beans into a large saucepan and cover with several inches of cold water. Leave to soak for at least 8 hrs, or up to 14 hrs. 2 When ready to cook, add 2 tsp fine sea salt to the pan. Set the pan over a medium-high heat and bring to the boil, then reduce the heat to a gentle simmer – don’t let it boil as the beans will split. Skim away any scum that rises to the top of the pan. Add the parmesan rind, if using, the herbs, garlic, onion and lemon, along with the extra virgin olive oil. Season with another large pinch of salt and pepper. Cook for 1-2 hrs, stirring occasionally, until the beans are tender. Keep an eye on the water level to ensure it isn’t too low – you want about an inch of water on top. Use a slotted spoon to remove the lemon, onion, herb sprigs and parmesan rind, then discard. Leave to cool. 3 Heat the oil in a frying pan over a medium heat. Stir in the red onion

with a pinch of salt, and cook for 5-7 mins until beginning to soften. Tip in the courgettes and cook for 10-15 mins until softened with a bit of bite and lightly browned. Stir in the tomatoes and basil, and season. Will keep chilled for up to five days. Leave to cool first. 4 To make the aïoli, tip the egg yolks, garlic, mustard, 2 tsp of the lemon juice and 1 tbsp cold water into the bowl of a food processor. Blend until mixed, then drizzle in the oil in a very slow, steady stream. Once all the oil has been added and emulsified, add the herbs and blitz again until fine. Add more oil slowly to make a thinner consistency, if you like. Season to taste with more lemon juice, salt and pepper. Will keep chilled for up to four days. GOOD TO KNOW folate • fibre • iron • 2 of 5-a-day • gluten free PER SERVING 587 kcals • fat 35g • saturates 5g • carbs 39g • sugars 4g • fibre 15g • protein 21g • salt 1.4g

tip You could also cook the beans in a pressure cooker if you have one. That will take around 30 mins.

one base

Meal one Parmesan chicken & green bean salad SERVES 4 PREP 20 mins COOK 25 mins EASY

2 chicken breasts 150ml sunflower oil 30g plain flour 1 egg, beaten 50g panko breadcrumbs 25g parmesan, finely grated small handful of leftover herbs, finely chopped (optional) 1kg leftover garlic & lemon beans (see opposite), drained leftover herby green aïoli (see opposite), to serve For the salad 250g green beans, halved small handful of dill, finely chopped

½ lemon, juiced 50ml olive oil 80g mixed lettuce leaves

1 Put the chicken breasts on a chopping board and, with your hand flat on top of one, use a sharp knife to slice into the side of the breast, starting at the thicker end and ending at the thin point, cutting it into two thin pieces. Repeat with the other breast. Heat the oil in a deep frying pan over a medium heat. 2 Put the flour, egg and breadcrumbs in three separate shallow bowls. Mix the parmesan and herbs, if using, into the breadcrumbs and season well. Dip the chicken in the flour, patting well to coat, then dredge in the egg and breadcrumbs, pressing well. Transfer to the pan and cook for

4-5 mins each side until golden and cooked through. Tip the leftover garlic & lemon beans into a pan and warm over a medium heat, stirring. 3 Meanwhile, make the salad. Tip the green beans into a pan of boiling, salted water and cook for 3-4 mins until tender but still with some bite. Drain well and rinse under cold water. Pat dry. Whisk most of the dill, the lemon juice and olive oil together, and season to taste. Toss in the green beans and lettuce leaves. 4 Slice the chicken and serve with the garlic & lemon beans and the salad. Scatter over the remaining dill and serve with green aïoli on the side. GOOD TO KNOW folate • fibre • iron • 2 of 5-a-day PER SERVING 553 kcals • fat 20g • saturates 4g • carbs 44g • sugars 5g • fibre 15g • protein 42g • salt 1.4g

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Meal two Herby baked fish with green olives SERVES 4 PREP 5 mins COOK 20 mins EASY

1kg leftover garlic & lemon beans (see p62) 2 tbsp olive oil small handful of soft herbs, finely chopped (we used parsley and basil) 2 tsp za’atar 120g green olives, roughly chopped 500g white fish loins (such as cod), cut into 4 leftover herby green aïoli (see p62)

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1 Heat the oven to 200C/180C fan/ gas 6. Tip the leftover beans and a few ladlefuls of its broth into a large baking dish. Combine the oil, herbs, za’atar, olives and some seasoning in a bowl and use this to coat the fish. 2 Arrange the fish over the beans and bake for 15-20 mins, depending on how thick the fish is, until the fish is cooked through and the beans are bubbling. Divide between four plates and top with a spoonful of the aïoli. GOOD TO KNOW low cal • folate • fibre • iron • 2 of 5-a-day • gluten free PER SERVING 423 kcals • fat 12g • saturates 2g • carbs 29g • sugars 3g • fibre 13g • protein 42g • salt 2.2g

Meal three

one base

Baked feta & bean salad SERVES 4 PREP 10 mins COOK 10 mins EASY V

250g block feta or vegetarian alternative, drained 1 tbsp extra virgin olive oil 1 tbsp honey 1 tsp fennel seeds ½-1 tsp chilli flakes (depending on how hot you like it) small handful of mint, leaves picked and finely chopped 200g asparagus, cut into small pieces or peeled into ribbons 1 green pepper, cut into 1cm cubes 1kg leftover garlic & lemon beans (see p62), drained 80g salad leaves toasted ciabatta, to serve (optional) For the dressing 1-2 tbsp apple cider vinegar 3 tbsp leftover herby green aïoli (see p62) 1 tbsp wholegrain mustard

1 Heat the grill to high. Put the feta in a baking dish and drizzle over the oil and honey, then scatter with the fennel seeds and chilli flakes. Grill for 7-10 mins until bubbling and charred at the edges. Leave to cool slightly. 2 Meanwhile, toss the mint, asparagus, pepper, drained beans and salad leaves together. To make the dressing, mix the vinegar, aïoli and mustard, and season to taste, adding a splash of water if needed to make it a drizzling consistency. Pour over the salad leaves and toss. 3 Break the feta into chunks over the salad and drizzle over any juices from the baking dish. Serve with toasted ciabatta, if you like. GOOD TO KNOW calcium • folate • fibre • vit c • iron • 3 of 5-a-day • gluten free PER SERVING 541 kcals •fat 28g • saturates 11g • carbs 37g • sugars 10g • fibre 14g • protein 28g • salt 2.8g

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Full of fibre Filling, fuss-free ways to boost your intake of fibre, including turmeric lentils, baked eggs, spicy mackerel noodles and more Greek-style beans SERVES 4 PREP 5 mins COOK 25 mins EASY V

2 tbsp olive oil 1 large red onion, finely chopped 3 garlic cloves, finely chopped 1 ½ tsp dried oregano 2 tbsp tomato purée 400g can chopped tomatoes 300ml low-salt vegetable stock ½ tsp caster sugar 2 x 400g cans butter beans, drained and rinsed 66 goodfood.com

½ lemon, juiced 50g feta or vegetarian alternative, crumbled small handful of dill, finely chopped toasted sourdough, to serve

1 Heat the oil in a deep frying pan over a medium-high heat. Tip in the onion with a pinch of salt and cook for 5 mins until starting to soften and the edges are turning golden. Mix in the garlic, oregano and tomato purée. Reduce the heat to medium and cook for 3-4 mins, stirring frequently, until the purée turns dark red.

2 Mix in the tomatoes, stock and sugar. Swill the can out with a splash of water, and then pour into the pan as well. Let it simmer for 10-12 mins over a low-medium heat, then stir in the beans. Stir well, then bubble for 2-3 mins before seasoning to taste with salt, pepper and a little lemon juice. Serve with the feta and dill scattered over the top and some toasted sourdough on the side. GOOD TO KNOW healthy • low cal • fibre • 3 of 5-a-day PER SERVING 254 kcals • fat 10g • saturates 3g • carbs 26g • sugars 10g • fibre 10g • protein 12g • salt 0.4g

high fibre Garlic mushroom flatbread pizzas SERVES 2 PREP 5 mins COOK 25 mins EASY V

2 shallots, halved and finely sliced 300g mushrooms, quartered 3 garlic cloves, sliced 2 tbsp olive oil small handful of parsley, finely chopped 2 flatbreads 4 tbsp béchamel sauce 75g mozzarella, grated 6 sage leaves green salad, to serve

1 Heat the oven to 220C/200C fan/ gas 7. Toss the shallots, mushrooms and garlic with the oil and some seasoning on a large baking tray. Spread out evenly and roast in the oven for 12-15 mins until just golden all over. Remove from the oven and transfer to a bowl along with any juices and mix in the parsley. 2 Arrange the flatbreads on the baking tray and then spread over the béchamel sauce. Scatter over the mozzarella, cooked mushrooms and sage leaves, then cook in the oven for 6-8 mins until golden and melted. Serve cut into wedges, with a green salad on the side. GOOD TO KNOW fibre • omega-3 • 2 of 5-a-day PER SERVING 466 kcals • fat 22g • saturates 9g • carbs 44g • sugars 5g • fibre 6g • protein 20g • salt 0.7g

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Schmaltzy lentils with chicken, olives & lemon The rendered chicken fat (schmaltz) adds a lovely flavour to the lentils. SERVES 4 PREP 5 mins COOK 30 mins EASY

1 tbsp olive oil 4 skin-on chicken breasts 1 red onion, finely sliced 2 garlic cloves, finely chopped 1 tsp sumac 1 tsp ground turmeric 500ml low-salt chicken stock 500g cooked lentils, (tomatoflavoured if possible) 125g kale, finely chopped

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1 lemon, ½ sliced, ½ juiced 50g green olives, pitted and roughly chopped small handful of parsley, finely chopped

1 Heat the oil in a casserole dish or deep frying pan over a medium-high heat. Season the chicken all over and add to the pan, skin-side down. Cook for 6-8 mins until well browned and golden, then flip and cook for 2-3 mins until just golden. They don’t need to be cooked through at this point. Remove the chicken to a plate. 2 Stir the onion and garlic into the pan. Cook for 2-3 mins before stirring in the spices. Cook for 1-2 mins until

fragrant then splash in the chicken stock, scraping the bottom to remove any browned bits. Mix in the lentils, kale, lemon slices and olives. Bring to a simmer, nestle the chicken back in, skin-side up, and cook for 8-10 mins until reduced and the chicken is cooked through. Season with the lemon juice and some black pepper, then garnish with parsley to serve. GOOD TO KNOW low cal • fibre • vit c • 2 of 5-a-day PER SERVING 473 kcals • fat 19g • saturates 3g • carbs 19g • sugars 6g • fibre 16g • protein 48g • salt 1.5g

high fibre

Prepped and ready to eat in just 15 minutes

Spiced mackerel noodles

SERVES 2 PREP 5 mins COOK 10 mins EASY

½ tsp chilli flakes 140g medium egg noodles 2 pak choi, leaves separated 100g purple sprouting broccoli, cut in half 2 smoked, peppered mackerel fillets, skin removed

1 tsp Sichuan peppercorns 2 tbsp sesame oil 2 tbsp tahini ½ tsp Chinese five-spice 2 small garlic cloves, crushed 2 tsp caster sugar 1 tbsp reduced-salt soy sauce 1 tbsp rice vinegar

1 Set a large saucepan over a medium heat and toast the peppercorns for 1-2 mins until fragrant, then lightly crush using a pestle and mortar or the end of a rolling pin. Mix with the sesame oil, tahini, Chinese five-spice, garlic, sugar, soy sauce, vinegar and chilli flakes in a bowl.

Sichuan peppercorns, tahini and smoked mackerel are the hero ingredients in this noodle dish.

2 In the same saucepan, add the noodles, pour over boiling water and cook following pack instructions. Add the pak choi and broccoli for the final 2 mins, then drain, reserving a mugful of the cooking water. Mix in the tahini sauce and a decent splash of the reserved cooking water and give it a good stir to coat. Flake in the smoked mackerel and gently fold in, season to taste and serve. GOOD TO KNOW calcium • folate • fibre • vit c • iron • omega-3 • 2 of 5-a-day PER SERVING 816 kcals • fat 41g • saturates 7g • carbs 72g • sugars 10g • fibre 9g • protein 35g • salt 2.97g

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Kale caesar salad SERVES 2 as a main or 4 as a light lunch PREP 20 mins COOK 10 mins EASY

400g kale, tough stems removed and leaves torn into large pieces 2 tbsp olive oil 2 thick slices sourdough, torn into chunks 2 Little Gem lettuces, leaves separated 1 avocado, roughly chopped (optional) 30g parmesan, shaved For the dressing 1 garlic clove, finely grated 2 anchovies in oil, finely chopped 15g parmesan, finely grated 5 tbsp mayonnaise 1 tbsp white wine vinegar

1 Combine the kale with 1 tbsp of the oil and a good pinch of salt in a large bowl, and massage the oil into the

leaves for a minute before setting aside to tenderise a little. 2 Heat the oven to 200C/180C fan/ gas 6. Scatter the bread on a large roasting tray, then drizzle over the remaining oil. Toss to coat, then bake for 10 mins until golden and crisp. Remove from the oven and set aside. 3 Toss together the kale, lettuce, avocado, if using, and shaved parmesan until evenly mixed. 4 Combine the dressing ingredients in a bowl and mix together until well combined. You can also do this in a jar – put the lid on and shake well. Loosen with a little water (it should be the consistency of yogurt), then pour over the salad. Scatter over the sourdough croutons and toss, then grind over black pepper and serve. GOOD TO KNOW calcium • folate • fibre • vit c • 2 of 5-a-day PER SERVING (2) 378 kcals • fat 25g • saturates 4g • carbs 21g • sugars 4g • fibre 7g • protein 13g • salt 1.1g

Coconut, curry leaf & turmeric saucy lentils Raid your spice cupboard to make this flavour-packed lentil dish. Use puy or green lentils as they hold their shape well. MAKES 3 batches (total around 2.2kg) PREP 15 mins COOK 55 mins EASY V ❄

3 tbsp coconut oil or ghee 2 large onions, finely chopped 1 tsp black mustard seeds 8 fresh curry leaves 6 garlic cloves, finely chopped 40g ginger, grated 1 green chilli, deseeded (optional) 2 tsp ground turmeric 1 ½ tsp ground coriander 2 tsp ground cumin 1 tsp nigella seeds 1.2 litres vegetable stock 400ml can coconut milk 600g dried puy or green lentils, rinsed

1 Heat the coconut oil in a large, deep saucepan over a mediumhigh heat. Stir in the onions, mustard seeds and curry leaves with a pinch of salt and cook for 8-10 mins, stirring frequently, until the onions are caramelised a little around the edges and the mustard seeds have popped. Mix in the garlic, ginger, chilli, turmeric, coriander, cumin and nigella seeds. Lower the heat to medium and cook for 3-4 mins until fragrant. 2 Pour in the vegetable stock, coconut milk and lentils. Rinse out the can of coconut milk with water and add to the pan. Bring to the boil, then stir in the lentils. Cook for 30-40 mins until reduced and the lentils are tender. Season to taste and divide into three batches. Will keep chilled for up to five days in an airtight container, or frozen for up to three months. GOOD TO KNOW vegan • fibre • iron • 2 of 5-a-day PER BATCH (730g) 286 kcals • fat 11g • saturates 7g • carbs 29g • sugars 5g • fibre 8g • protein 14g • salt 0.2g

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high fibre Green baked eggs SERVES 4 PREP 10 mins plus 15 mins soaking COOK 10 mins EASY V

Use saucy lentils as the base for a tasty dish of baked eggs

75g cashews 350ml hot vegetable stock 700g leftover coconut, curry leaf & turmeric saucy lentils (see left) 260g spinach 8 eggs crusty bread or toasted flatbreads, to serve For the drizzle 2 tbsp olive oil 1 tbsp dukkah ½ tsp chilli flakes 2 garlic cloves, thinly sliced

1 Tip the cashews and stock into a blender and set aside to soak for

15 mins. Add the lentils and spinach and blend until vibrant, green and smooth. Pour into a frying pan and season to taste. Set over a medium heat. Once the sauce is gently bubbling, use the back of a spoon to create spaces for cracking the eggs into. Reduce the heat and cook over a low heat for 5 mins, then cover with a lid. Cook for 3-5 mins. The tops of the eggs will be cloudy but they should still have a slight jiggle and the yolks will be runny. 2 Meanwhile, for the drizzle, heat the oil in a small frying pan over a medium-high heat and tip in the dukkah, chilli flakes and garlic. Cook for 4-5 mins until golden and fragrant. Spoon over the eggs, then serve with crusty bread or flatbreads. GOOD TO KNOW folate • fibre • iron • 3 of 5-a-day PER SERVING 606 kcals • fat 35g • saturates 12g • carbs 35g • sugars 6g • fibre 10g • protein 33g • salt 1g

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Tempeh & mushroom stir-fry, p74

Protein-powered midweek mains

Balanced, nourishing vegetarian options from Susanna Unsworth and nutritionist Laura Clark to help maintain your energy levels during the week 72 goodfood.com

high protein Butternut squash lasagne Cottage cheese adds a creamy texture and a protein boost to this wholesome vegetarian dish. SERVES 4 PREP 15 mins COOK 55 mins EASY V

1 butternut squash, peeled and cut into chunks 4 garlic cloves, bashed and kept in their skins 2 tbsp extra virgin olive oil 350g cottage cheese 200g Greek-style yogurt 2 large eggs pinch of nutmeg 1 lemon, zest finely grated 200g spinach 250g pouch microwave green lentils 200g grated mozzarella 250g fresh pasta sheets

1 Heat the oven to 200C/180C fan/ gas 6. Put the butternut squash and garlic onto a large baking tray. Drizzle over the oil, then season. Roast for 20 mins until softened. 2 Blitz the cottage cheese, yogurt, eggs, nutmeg and lemon zest in a blender with a pinch of salt until smooth. Transfer to a bowl. 3 Put the spinach in a colander over the sink. Pour over boiling water from the kettle until wilted. Once cool enough to handle, squeeze the water out of the spinach, then roughly chop and set aside. 4 Tip the butternut squash into the

blender, then squeeze the garlic out of its skin and add this too. Blitz until smooth. Add the green lentils and stir through until combined. 5 In a medium baking dish, add a layer of the cottage cheese sauce, followed by a layer of the butternut squash filling. Top with some of the spinach, some of the mozzarella and a pasta sheet. Repeat until everything is used up, finishing with a layer of the cottage cheese sauce and the mozzarella. Bake in the oven for 30-35 mins until bubbling. Will keep chilled for up to five days.

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Tempeh & mushroom stir-fry Tempeh offers protein and fibre, while mushrooms provide antioxidants, B vitamins and vitamin D. SERVES 2 PREP 10 mins COOK 10 mins EASY V

2 large eggs 2 tbsp vegetable oil 200g tempeh, cut into 2cm cubes 120g shiitake or chestnut mushrooms 2 garlic cloves, crushed 2cm piece of ginger, finely chopped ½ red chilli, deseeded and finely chopped 195g black bean sauce 200g pak choi, leaves separated and stalks roughly chopped 200g straight-to-wok medium egg noodles 1 lime, juiced

Cashew pesto pasta This speedy bowl is packed with protein from lentils and chickpeas, fibre from wholemeal pasta and rocket, and crunch from cashews. Other nuts such as walnuts would also work well. SERVES 4 PREP 10 mins plus 10 mins soaking COOK 12 mins EASY V

150g cashews 300g wholemeal pasta 135g sundried tomato pesto 1 lemon, juiced ½ garlic clove, crushed 250g pouch microwave puy lentils 400g can chickpeas, drained and rinsed 70g rockets 3 tbsp pumpkin seeds

1 Crack the eggs into a small bowl, whisk well and set aside. Tip the oil into a wok or frying pan over a high heat. Add the tempeh and mushrooms and fry for 2 mins until both are golden. Add the garlic, ginger and chilli and cook for 30 seconds. 2 Add the black bean sauce, pak choi stalks and the noodles, along with a splash of water. Cook for 1 min until the noodles have softened. 3 Push all the ingredients to one side of the pan and pour the eggs into the empty space. Let the eggs sit for 30 seconds until slightly set then mix through the noodles. Add the pak choi leaves and lime juice, then cook until

1 Put the cashews in a small bowl, cover with cold water and set aside for 10 mins. This is not essential but if you have time it will create a creamier sauce. 2 Fill a saucepan with water, salt well and bring to the boil. Once boiling, add the pasta and cook following pack instructions. 3 Meanwhile, blitz the cashews, pesto, lemon juice and garlic in a blender with a pinch of salt and freshly ground pepper. 4 Reserve a cup of the pasta water, then drain the pasta and add back to the pan. Tip in the cashew pesto, the lentils, chickpeas and rocket. 5 Mix well, divide among plates and sprinkle over the pumpkin seeds.

Recipes extracted from Healthy Everyday High Protein by Susanna Unsworth and Laura Clark (£18.99, DK) Photographs © Tony Briscoe. Recipes are not retested by us.

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high protein

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HOLIDAYS

Save up to

£50pp* on 7-night holidays

Italian adventures await Savour Italy’s finest flavours – from Tuscan vineyards to seaside feasts

Classic Tuscany, including Florence and Pisa April-October 2026. Seven nights half board, including flights, transfers and accommodation Prices from £1,249pp using discount code GF50

Sorrento Coast, Pompeii and Capri April-October 2026. Seven nights, includes flights, transfers and accommodation Prices from £1,549pp using discount code GF50

Enjoy the very best of Tuscany on a seven-night guided holiday to Montecatini, a beautiful hillside town with geothermal spas, a cable car and charming outdoor cafés. With day trips and excursions to several UNESCO World Heritage Sites you’ll also explore the Renaissance masterpieces and monuments of Florence, the medieval tower houses of San Gimignano, and Siena’s remarkable sloping square, Piazza del Campo, as well as a trip to Pisa, home to the leaning tower and magnificent cathedrals and Baroque buildings.

Join us on this Italy trip to experience the breathtaking landscape of the hills and valleys, scented lemon orchards, silvery olive groves and dramatic clifftops giving way to picturesque fishing villages of the Sorrento Peninsula. You’ll enjoy some leisure time to relax by the sea, sample local delicacies like limoncello, or explore coastal towns with personalised recommendations from your expert guide.

Highlights and inclusions ● Experience the perfect combination of spectacular coastline and

Highlights and inclusions ● Flights, transfers and accommodation all included, as well as

fully guided tours ● Experience Tuscany and its picturesque charm on your guided

group holiday to one of Italy’s most famous regions ● Stay seven nights in Montecatini, a scenic town surrounded by

natural thermal springs ● Visit the capital of the Renaissance on a day trip to Florence,

including stops at the Duomo and Ponte Vecchio ● Learn about the incredible architecture and history of Lucca

and Pisa on a guided day tour ● Discover at your own pace with plenty of leisure time and

recommendations from your expert guide ● Explore the traditional Italian towns of Siena and San Gimignano

Italian culture on this guided Italy tour ● Stay on the Sorrento Peninsula overlooking dramatic sea cliffs

and deep turquoise waters ● Visit the enchanting island of Capri on a guided day trip with free

time to swim, shop or just soak up the sun ● Uncover the history of Sorrento as an ancient Roman on a

half-day walking tour of the city centre ● Enjoy a scenic boat trip of the Amalfi coast with a stop at

Positano and Amalfi ● Stays in the Hotel Ascot will be on a bed and breakfast basis with

two evening meals, and stays in Hotel Jaccarino will be on a half board basis ● Flights, transfers and accommodation all included, as well as fully guided tours

on a full-day guided excursion

To see the full range of holidays available Visit traveldepartment.co.uk/gf or to book call 0208 125 3827, quoting ‘Good Food’ TERMS & CONDITIONS *Offer valid for all new bookings made between 20 December 202528 February 2026. Offer is £75pp off holidays of eight nights or more using code GF75, £50pp off holidays of seven nights using code GF50 and £25pp off holidays of six nights or less using code GF25. Flights available from London, Scotland and Northern Ireland. Solo holidays available on some tours. Offers are non-transferable, subject to availability, cannot be used in conjunction with any other offer and have no cash value. All deposits are non-refundable.

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diet plan

7-day healthy diet plan Dr Chintal Patel shares wholesome and delicious dinners to keep you feeling good across seven days

Harissa chicken with bulgur wheat, p90

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elcome to the latest iteration of our bi-annual Healthy Diet Plan to help you start 2026 the right way. As always, our nutrition and cookery experts have devised a week-long plan of quick and simple recipes using fresh, everyday ingredients. But this time we’re also proud to have the expert guidance of NHS GP and award-winning recipe creator, Dr Chintal Patel. Dr Chintal has created seven-days’ worth of bright and colourful evening meals to help you reach 30 plant points a week. The rest of the plan has been developed by our cookery team and curated by our expert nutritionist Kerry Torrens to ensure your meals are perfectly balanced each day, all week long. And it’s not just for January – you can use the plan at any time of year. You can use the table opposite as a dayby-day guide to meet your goals, whether that’s simply to ensure a more balanced and nourishing diet, or to support steady weight loss while still meeting all your body’s nutritional needs – and all without sacrificing flavour. The plan is calculated to a modest calorie shortfall that will support steady weight loss, or if weight loss isn’t one of your goals, add a snack or sweet treat from our healthy collection at goodfood.com/hdp-snacks. The plan serves two and is approved by our nutritionist to ensure you’re supported each day to feel good, and we’ve also thought about ways you can spend less time shopping and cooking in the kitchen. Plus, you can find even more healthy eating content from Dr Chintal on the Good Food app, including a full shopping list, recipe cookalongs, app-only recipes and even more meal plans.

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Chintal is a long-serving GP for the NHS as well as a food content creator, cookbook author and a regular Good Food contributor. She has a passion for nutrition and lifestyle medicine and aims to help people approach cooking and eating in a way that supports their overall wellbeing. @drchintalskitchen

This perfectly balanced plan will help you hit all your goals for the week. I’ve written seven new dinners that you can whip up in no time and don’t compromise on taste. Combined with balanced breakfast and lunch options from the Good Food team, you’ll enjoy quick, easy and nutritious meals packed with flavour. The plan has been written for two people but simply double up where needed to feed a family of four.

Dr Chinta l

DISCOVER MORE WITH THE GOOD FOOD APP Scan the QR code and download our app to access extra features to support your goals, including a full shopping list for the recipes in this plan, cookalongs, exclusive recipes and videos.

diet plan

your 7-day meal plan SUNDAY

Sweetcorn fritters with eggs & black bean salsa, p81

Lentil bolognese soup, p84

Green garlic chutney roast chicken with cumin-spiced vegetables, p87

MONDAY

Sweetcorn fritters with eggs & black bean salsa, p81

Lentil bolognese soup, p84

Supergreen curry with quinoa rice, p88

TUESDAY

Raspberry kefir overnight oats, p82

Spicy beef taco bowl, p85

One-pan smoky veggie lentil lasagne, p91

WEDNESDAY

Raspberry kefir overnight oats, p82

Vegan roast spiced squash salad with tahini dressing, p84

Harissa chicken with bulgur wheat, p90

THURSDAY

DI N N ER

Clementine & vanilla porridge with citrus salsa, p80

Spicy beef taco bowl, p85

Creamy Cajunspiced prawn orzo, p91

FRIDAY

LU NCH

Clementine & vanilla porridge with citrus salsa, p80

Vegan roast spiced squash salad with tahini dressing, p84

Miso salmon & veg traybake, p87

SATURDAY

B R E A K FA S T

Cinnamon crêpes with nut butter, sliced banana & raspberries, p82

Winter salad, p83

One-pan coconut fish curry pie, p88

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breakfast

Clementine & vanilla porridge with citrus salsa Oats are well known for helping to reduce cholesterol, and they’re also a good source of carbs and protein for post-exercise muscle recovery. SERVES 4 PREP 10 mins plus overnight soaking COOK 5 mins EASY V

4 clementines 2 tsp vanilla extract 140g porridge oats 1 grapefruit, peeled, deseeded and chopped (pare the zest and freeze for another recipe) small handful of mint leaves 2 tbsp sunflower seeds 6 walnut halves, broken 480g bio yogurt

1 Peel the clementines, then finely chop 1 tbsp of the peel. Put the peel in 80 goodfood.com

a large bowl with the vanilla, oats and 800ml water. Cover and set aside to soak overnight. 2 Chop the clementines, tip into a bowl and mix with the grapefruit and mint to make the salsa. Cover then keep chilled overnight. 3 The next morning, tip the oat mixture into a pan and cook until bubbling and thick. Divide between bowls along with the salsa, seeds and

nuts. If just two of you are following the plan, tip half into a container and put in the fridge for the next day. Will keep chilled for up to two days. Serve with the yogurt on the side or pour into the bowls. GOOD TO KNOW healthy • low fat • calcium • folate • vit c • 1 of 5-a-day PER SERVING 335 kcals • fat 10g • saturates 3g • carbs 44g • sugars 19g • fibre 5g • protein 13g • salt 0.2g

diet plan

Sweetcorn fritters with eggs & black bean salsa SERVES 4 PREP 10 mins COOK 20 mins EASY V

1 tsp rapeseed oil 1 small red onion, finely chopped 1 red pepper, deseeded and finely diced 100g wholemeal self-raising flour 1 tsp smoked paprika 1 tsp ground coriander 1 tsp baking powder 325g can sweetcorn, drained 6 eggs For the salsa 1 small red onion, finely chopped 4 tomatoes, chopped 2 x 400g cans black beans, drained 1 lime, zested and juiced 15g coriander leaves, chopped

1 Heat the oven to 200C/180C fan/ gas 6 and line a large baking tray with baking parchment. Heat the oil in a small pan and fry the onion and pepper for 5 mins until softened. Meanwhile, mix together the flour, spices and baking powder in a bowl. Add the cooked onions and pepper, the sweetcorn and two of the eggs, then mix everything well. 2 Spoon eight mounds of the mixture onto the baking tray, well spaced apart, then flatten slightly using the back of the spoon. Bake for 20 mins until set and golden. If just two of you are following the plan, leave half of the fritters to cool, then put in the fridge for the next day. Will keep chilled for up to two days. Reheat in a pan or the microwave. 3 Mix the salsa ingredients in a bowl. Will keep chilled overnight – save half to serve with the remaining fritters. Just before serving, poach the remaining eggs to serve alongside. Serve two fritters per person with some salsa on top and one poached egg each. Grind over some black pepper, if you like. GOOD TO KNOW healthy • low fat • folate • fibre • 4 of 5-a-day PER SERVING 437 kcals • fat 12g • saturates 3g • carbs 46g • sugars 12g • fibre 16g • protein 27g • salt 0.9g

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Cinnamon crêpes with nut butter, sliced banana & raspberries SERVES 2 PREP 5 mins COOK 10 mins EASY V

75g brown bread flour 1 tsp ground cinnamon 1 medium egg 225ml semi-skimmed milk 1 tsp rapeseed oil, for frying 2 tbsp almond nut butter 1 banana, sliced 140g raspberries (fresh or frozen depending on the season) lemon wedges, to serve

Raspberry kefir overnight oats Wake up to this gut-friendly, probiotic-rich breakfast pot. Simply prep it the night before – it takes just 10 minutes – and top with a layer of raspberries, dark chocolate and pumpkin seeds, stirring it in as you eat. SERVES 2 PREP 10 mins plus overnight chilling NO COOK EASY V

85g jumbo oats 1 tbsp shelled hemp seeds, plus 2 tsp to serve 1 tbsp chia seeds 240g kefir yogurt 240ml semi-skimmed milk 125g pack raspberries (fresh or frozen depending on the season), lightly crushed 2 tsp pumpkin seeds, chopped 8g 70% cocoa chocolate, finely chopped

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1 Tip the oats, 1 tbsp of the hemp seeds and the chia seeds into a bowl, then mix well. Stir in the kefir yogurt and milk. Cover and chill overnight. The mixture will thicken as it soaks. Will keep chilled for up to three days. 2 The next morning, spoon into two glass tumblers and top with the raspberries, remaining hemp seeds, the pumpkin seeds and chocolate. GOOD TO KNOW healthy • calcium • vit c • fibre PER SERVING 442 kcals • fat 17g • saturates 5g • carbs 48g • sugars 16g • fibre 9g • protein 20g • salt 0.3g

1 Tip the flour into a large mixing bowl with the cinnamon. Add the egg and milk, and whisk vigorously to a smooth pouring consistency. 2 Put a non-stick frying pan over a medium heat and tip in a little of the oil. When the oil starts to heat, carefully wipe most of it away with kitchen paper. Pour a small amount of the batter into the centre of the pan and swirl to make a thin pancake. Leave to cook, untouched, for about 2 mins. When browned underneath, carefully turn over or flip and cook for another 1 min. 3 Transfer to a warm plate and cover with foil to keep warm. Repeat with the remaining batter. Divide the warm pancakes between two plates and serve with the nut butter, sliced banana, raspberries and the lemon wedges for squeezing over. GOOD TO KNOW healthy • vit c • 1 of 5-a-day PER SERVING 376 kcals • fat 16g • saturates 3g • carbs 46g • sugars 17g • fibre 5g • protein 14g • salt 0.3g

diet plan

lunch Winter salad

SERVES 2 PREP 15 mins COOK 30 mins EASY V

1 red chilli, deseeded and chopped 15g dill, chopped For the hummus 400g can butter beans 1 small garlic clove, sliced 1/2 tsp smoked paprika 1/2 tbsp rapeseed oil

320g cauliflower, broken into florets 1 red pepper, sliced 1 tbsp rapeseed oil 1 red onion, thinly sliced 1 lemon, zested and juiced 15g raisins 35g walnuts, roughly chopped or broken into chunks

1 Heat the oven to 200C/180C fan/ gas 6. Tip the cauliflower and red pepper onto a baking tray, rub with 1 /2 tbsp oil and roast for 30 mins. 2 Put the onion and all but 1 tbsp of the lemon juice in a bowl. Add the raisins, walnuts and chilli. Set aside. 3 To make the hummus, drain the beans, reserving the liquid from the

Make the most of cauliflower in this wonderful seasonal salad with a boost of protein from walnuts and beans.

can. Tip the beans into a food processor along with the garlic, paprika, oil and reserved lemon juice. Add 2 tbsp of the reserved bean liquid, and blitz until smooth. 4 Spread the hummus over two plates. Toss the roasted vegetables with the pickled onions, the remaining oil, half of the lemon zest and the dill. Spoon over the hummus and then scatter with the rest of the lemon zest. GOOD TO KNOW vegan • healthy • folate • fibre • vit c • iron • 4 of 5-a-day PER SERVING 443 kcals • fat 23g • saturates 2g • carbs 37g • sugars 19g • fibre 16g • protein 17g • salt none

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Lentil bolognese soup Our vegetarian bolognese-style soup delivers nearly eight plant points along with plenty of fibre. SERVES 4 PREP 10 mins COOK 40 mins EASY V

2 tbsp rapeseed oil 3 onions, finely chopped 3 large carrots, finely diced 3 celery sticks, finely diced 4 garlic cloves, finely chopped 500g carton passata 1 tbsp vegetable bouillon powder 125g red lentils 1 tsp smoked paprika 4 thyme sprigs 125g wholemeal penne 50g finely grated parmesan or vegetarian alternative

Vegan roast spiced squash salad with tahini dressing Nutrient-rich and flavour-packed, this salad is as good chilled the next day as it is fresh from the oven. SERVES 4 PREP 10 mins COOK 40 mins EASY V

320g diced butternut squash 3 red onions, cut into wedges 2 tbsp rapeseed oil 2 tsp smoked paprika 1 tsp cumin seeds 2 tbsp chopped thyme 125g quinoa 45g kale 2 tbsp pumpkin seeds 2 tbsp tahini 2 tbsp apple cider vinegar 1 garlic clove, finely grated 2 x 400g cans lentils or borlotti beans, very well drained 50g pomegranate seeds 4 generous handfuls of rocket

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1 Heat the oven to 200C/180C fan/ gas 6. Tip the squash and onions onto a large baking sheet and toss with 1 tsp of the oil. Spread out and sprinkle with the smoked paprika, cumin seeds and thyme, then roast for 30 mins. 2 Meanwhile, cook the quinoa following pack instructions, then drain well (or the base of the salad will be too wet). 3 Add the kale to the tray of vegetables, sprinkle over the pumpkin seeds and return to the oven for 10 mins. 4 To make the dressing, mix the tahini and remaining oil with the vinegar, garlic and 2 tbsp water. 5 Put the quinoa in a bowl and toss with the lentils or beans. If just two of you are following the plan, keep half chilled. Will keep chilled for up to three days. Serve with the roasted vegetables on top, then drizzle over the dressing, scatter over the pomegranate seeds and top with the rocket. GOOD TO KNOW vegan • healthy • low cal • calcium • folate • fibre • vit c • iron • 4 of 5-a-day • gluten free PER SERVING 436 kcals • fat 17g • saturates 2g • carbs 43g • sugars 10g • fibre 18g • protein 19g • salt 0.4g

1 Heat the oil in a large non-stick pan and fry the onions for a few minutes until beginning to colour. Add the carrots, celery and garlic and fry for 5 mins more, stirring frequently, until the vegetables start to soften. 2 Pour in the passata, bouillon powder and the lentils with 2 litres boiling water from the kettle. Tip in the smoked paprika, thyme leaves and plenty of black pepper, then bring to the boil, cover the pan and simmer for 20 mins. 3 Tip in the penne and cook for 12-15 mins until the pasta and lentils are tender, adding a little more water if necessary. Serve sprinkled with the cheese and a crack of black pepper. If only two of you are following the plan, ladle half the soup into bowls or a widenecked flask. Leave to cool, remove the thyme sprigs and store in the fridge. Will keep chilled for up to a week. Reheat in a pan, adding a little extra water if the soup has thickened. GOOD TO KNOW healthy • low fat • low cal • fibre • 4 of 5-a-day PER SERVING 424 kcals • fat 11g • saturates 3g • carbs 56g • sugars 18g • fibre 12g • protein 19g • salt 0.5g

diet plan Spicy beef taco bowl Get all your five-a-day and almost double the plant points in this flavourful, Mexican-inspired dish, which can be partly prepped ahead. SERVES 4 PREP 15 mins COOK 25 mins EASY d beef

1 tsp olive oil 1 large red pepper, deseeded and finely diced 500g 5% fat beef mince 1 tbsp chipotle paste 1 tsp ground cumin 1 tsp ground coriander 200g can chopped tomatoes 2 tbsp tomato purée 20g coriander, stalks chopped, leaves reserved To serve 2 red onions, thinly sliced 2 limes, juiced 2 x 250g packs cooked wholemeal basmati rice 400g can black beans, drained 200g cherry tomatoes, halved 198g can salt and sugarfree sweetcorn 2 small avocados, sliced

1 Heat the oil in a non-stick pan and fry the pepper for 5 mins until softening. Add the beef, chipotle paste and spices, and cook, stirring, to break down the meat for a few minutes. Stir in the tomatoes, tomato purŽe, coriander stalks, 150ml water and seasoning, then cover. Leave to simmer for 20 mins to cook through and reduce a little. If just two of you are following the plan, keep half in the fridge. Will keep chilled for up to three days, or frozen for up to three months. Defrost thoroughly and reheat until piping hot. 2 Toss the onions in the lime juice in a bowl and set aside to pickle. 3 When the mince is ready, warm the rice following pack instructions. 4 Divide the rice between bowls, then the beef and top each with a quarter of the black beans, cherry tomatoes and sweetcorn, half an avocado (fanning out the slices, if you like), and the coriander leaves. Spoon the pickled onions on top and squeeze over any remaining lime juice. GOOD TO KNOW healthy • vit c • fibre • 5 of 5-a-day PER SERVING 601 kcals • fat 21g • saturates 6g • carbs 56g • sugars 14g • fibre 16g • protein 38g • salt 0.4g

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dinner

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Miso salmon & veg traybake Throwing all the ingredients onto a tray and letting the oven do the work allows me time to tackle that never-ending to-do list. The miso marinade is super-versatile, too. It goes well with any flaky white fish or boneless chicken thighs. I like to double it up for drizzling over veg. SERVES 2 PREP 10 mins COOK 35 mins EASY

2 x 140g salmon or trout fillets 350g sweet potatoes 1 tbsp olive oil 160g long-stem broccoli 1 pak choi, halved 1 tbsp sesame seeds 1 red chilli, sliced, to serve For the miso marinade 1 tsp white miso paste 1 tsp soy sauce 1 tbsp mirin 1 tsp grated ginger ½ tsp brown sugar

1 Heat the oven to 200C/180C fan/ gas 6. Combine all the marinade ingredients with 2 tbsp water in a large bowl. Pour half of the marinade into a smaller bowl, then add the salmon to the large bowl. Turn to coat thoroughly. Set aside. 2 Halve the sweet potatoes and slice thinly (about 1/2cm thick). Put on a baking tray, drizzle with the oil and toss to coat. Spread out in an even layer and bake for 15-20 mins until almost tender. 3 Remove from the oven and add the salmon, broccoli and pak choi. Sprinkle with the sesame seeds. Drizzle with any marinade left in the large bowl and bake for 12 mins. 4 Serve immediately, drizzling the salmon with the reserved miso marinade in the smaller bowl. Top with the sliced chilli. GOOD TO KNOW healthy • folate • fibre • vit c • omega-3 • 3 of 5-a-day PER SERVING 610 kcals • fat 29g • saturates 5g • carbs 39g • sugars 14g • fibre 9g • protein 42g • salt 1g

Green garlic chutney roast chicken with cuminspiced vegetables Served with cumin-spiced vegetables, this is the perfect roast dinner to shake up your Sunday lunch. Scrub the veg well but there is no need to peel them. Leaving the skin on adds nutrients and fibre. Using baby potatoes means you don’t have to par-boil them, but if using other potatoes, slice thinly or par-boil first. If you are feeling adventurous, double the chutney ingredients and try marinating a whole roast chicken to make a beautiful centrepiece dish. SERVES 2 PREP 15 mins plus 1 hr marinating COOK 45 mins EASY

250g chicken breast mini fillets 350g baby potatoes, halved lengthways or thickly sliced if using larger potatoes (about 1cm) 200g carrots, no need to peel, cut into 1cm slices ¼ small red cabbage, cut into 2 wedges 1 tsp cumin seeds 1 tbsp olive oil For the green chutney marinade 100g coriander 3 garlic cloves 2 tbsp lemon juice

¼ apple 1-2 green chillies 2 tbsp olive oil

1 Tip all the marinade ingredients along with 1/4 tsp salt into a blender and blitz to a smooth paste, adding a splash of water if needed. Reserve half of the marinade in a bowl. 2 Place the chicken in a large bowl with the other half of the marinade and mix well. Chill for at least 1 hr. Will keep chilled for one day. 3 Heat the oven to 200C/180C fan/ gas 6. Put the potatoes, carrots and cabbage on a large baking tray, sprinkle with the cumin seeds and drizzle with the olive oil. Mix well to coat. It is important the vegetables are laid flat in one layer to ensure even cooking. Roast for 20 mins. 4 Nestle the chicken fillets between the vegetables and put back in the oven for 20-25 mins until the chicken is cooked – the juices should run clear when pierced with a knife. 5 To serve, drizzle the remaining green chutney over the chicken and vegetables. Serve straightaway. GOOD TO KNOW healthy • folate • fibre • vit c • 3 of 5-a-day PER SERVING 519 kcals • fat 21g • saturates 3g • carbs 40g • sugars 14g • fibre 12g • protein 35g • salt 0.9g

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Super-green curry with quinoa rice I’ve used chickpeas, but the curry base is adaptable – just add your choice of protein. Mixing quinoa with rice increases your intake of high-fibre wholegrains and protein. SERVES 2 PREP 20 mins COOK 30 mins EASY V

75g quinoa 75g rice 1 tsp oil ½ red onion, chopped ½ tsp cumin seeds 50g kale 150g baby spinach leaves ½ tsp ground turmeric 400g can chickpeas, drained squeeze of lemon juice, to serve rice, to serve For the tadka 1-2 tsp olive oil 5 garlic cloves, thinly sliced 1 red chilli, thinly sliced

One-pan coconut fish curry pie This is a delicious and comforting fusion pie, combining a spiced coconut fish curry with a light, crispy layer of filo pastry. I’ve used haddock but any firm fish works. SERVES 2 PREP 20 mins COOK 45 mins EASY

250g sweet potatoes, cut into cubes 2 tsp olive oil ¼ tsp mustard seeds 1 tsp garlic paste 10 fresh or dried curry leaves 100g cherry tomatoes 150ml low-fat coconut milk ½ tsp turmeric, plus a pinch handful of coriander, chopped 160g frozen petit pois 280g haddock, cut into small chunks 60g filo pastry

1 Heat the oven to 200C/180C fan/ gas 6. Cook the sweet potatoes in boiling water for 7-10 mins. Drain and set aside. 2 Heat 1 tsp oil in a 20cm ovenproof pan over a medium heat. Tip in the mustard seeds and as they start to pop, add the garlic and curry leaves. Stir for 1 min to prevent burning. 3 Stir in the tomatoes, coconut milk, turmeric, coriander and a pinch of salt. Bring to a simmer. Cover and cook on a medium heat for 5-7 mins until the tomatoes are soft. Uncover and stir in the petit pois and sweet potatoes. Nestle in the fish. 4 Roughly scrunch the filo sheets and use to cover the curry. 5 Brush the filo with the remaining 1 tsp oil. (You can add a pinch of turmeric to the oil before brushing for added colour.) Bake for 20 mins until the pastry turns crisp and golden. Serve immediately. GOOD TO KNOW low cal • fibre • vit c • 2 of 5-a-day PER SERVING 460 kcals • fat 11g • saturates 6g • carbs 51g • sugars 17g • fibre 10g • protein 33g • salt 0.6g

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1 In a large microwave-safe bowl, combine the quinoa and rice. Wash and rinse three times. Add 320ml boiling water, cover and microwave on high for 10 mins. Leave to rest for 5 mins, then fluff with a fork. 2 Meanwhile, heat the oil in a large pan over a medium heat. Fry the onion for 5-7 mins until soft and lightly browned. Add the cumin and stir for 1 min to prevent burning. 3 Add the kale, spinach, turmeric and a pinch of salt. Pour in 250ml boiling water. Cover and cook for 10-15 mins, stirring halfway. 4 Transfer to a blender, leave to cool for a few minutes, then blend until smooth. Return the mixture to the pan and stir in the chickpeas. Cook on low for 5 mins to heat through. 5 Heat the oil for the tadka in a pan over a medium heat. Fry the garlic and chillies for 2-3 mins. Quickly pour over the curry. Squeeze over the lemon juice and serve with rice. GOOD TO KNOW vegan • healthy • folate • fibre • vit c • iron • 2 of 5-a-day • gluten free PER SERVING 507 kcals • fat 13g • saturates 2g • carbs 71g • sugars 4g • fibre 13g • protein 20g • salt 0.1g

diet plan

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Harissa chicken with bulgur wheat Bulgur is easy to cook and a great alternative to refined grains. It’s high in fibre and nutrient-rich, so good for your gut, digestion and heart health. Serve it with stews, or use it in salads or as a nutritious alternative to rice. This recipe is a favourite with my kids! SERVES 2 PREP 15 mins COOK 20 mins EASY

1 tbsp olive oil 2 garlic cloves, thinly sliced 250g mini chicken breast fillets 1-2 tbsp rose harissa paste, to taste 2 tbsp tomato purée 1 red pepper, finely chopped 150g bulgur wheat, rinsed and drained 160g green beans, roughly chopped ½ lemon, juiced small handful of coriander, chopped, or leaves left whole 80g pomegranate seeds

1 Heat the oil in a pan over a medium heat. Tip in the garlic and fry for 2-3 mins until golden, being careful not to burn it. Add the chicken and brown for a few minutes. Stir in the harissa and the tomato purée. 2 Add the chopped pepper and cook, stirring well, for a few minutes. 3 Stir in the drained bulgur wheat, a pinch of salt and 300ml boiling water. Bring to a simmer, put the lid on the pan and cook for 5 mins. 4 Lift the lid and lay the green beans on top, cover again, and cook for 5 mins. Remove from the heat and leave covered for another 5 mins. 5 Uncover, squeeze over the lemon juice and mix well. Garnish with the coriander and pomegranate seeds. GOOD TO KNOW healthy • low cal • folate • fibre • vit c • 3 of 5-a-day PER SERVING 500 kcals • fat 13g • saturates 1g • carbs 50g • sugars 15g • fibre 11g • protein 40g • salt 0.4g

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One-pan smoky veggie lentil lasagne Make this lasagne and you’ll pack in lots of nutritious veggies, building up to 30 plant points for the week. Swap the courgettes and mushrooms for other veg – leeks and aubergines work well. SERVES 2 PREP 20 mins COOK 35 mins EASY V

1 tbsp olive oil ½ red onion, finely chopped 2 garlic cloves, crushed 160g courgettes, finely chopped 160g chestnut mushrooms, finely chopped 60g dried red lentils, rinsed and drained 200g can finely chopped tomatoes 1 tsp tomato purée 1 tsp sweet smoked paprika 4 lasagne sheets, roughly broken up 1 tbsp half-fat crème fraîche (optional) 40g mature cheddar or vegetarian alternative, grated green salad, to serve

1 Heat the oil in a 20cm frying pan with a tight-fitting lid over a medium heat. Add the onion and cook for 6 mins until soft and lightly browned. Tip in the garlic and stir for 1 min to stop it burning. 2 Add the courgettes and mushrooms and cook for 3-5 mins until soft. Stir frequently to prevent sticking. 3 Stir in the lentils, tomatoes, tomato purée, 250ml water, paprika, a pinch of salt and the lasagne sheets. Mix well to ensure the pasta is fully submerged. Put the lid on and cook for 15-20 mins until the lentils and pasta are cooked through. 4 Simmer, uncovered, for 5 mins to reduce. Stir in the crème fraîche, if using, then sprinkle over the cheese. 5 Put the pan under a hot grill until the cheese is melted and golden. Serve with a green salad. GOOD TO KNOW healthy • low cal • folate • fibre • vit c • iron • 4 of 5-a-day PER SERVING 423 kcals • fat 14g • saturates 5g • carbs 48g • sugars 9g • fibre 8g • protein 22g • salt 0.4g

Creamy Cajun-spiced prawn orzo I love to use orzo to make quick creamy pasta after a busy day at work, but you can use this sauce with any kind of pasta. I like to make my own Cajun spice mix as ready-made mixes often contain added salt, but if you don’t think you’ll use up all the individual spices, then take the ready-made option – just check the label to ensure it’s not too salty. SERVES 2 PREP 20 mins COOK 20 mins EASY

150g orzo 1 tbsp oil 1 onion, chopped 2 garlic cloves, thinly sliced 2 tbsp tomato purée 150g raw peeled king prawns 200g baby spinach 2 tbsp half-fat crème fraîche For the Cajun spice mix 1 tsp smoked paprika ½ tsp ground cumin ½ tsp ground coriander ½ tsp dried oregano or thyme

½ tsp garlic granules pinch of turmeric

1 Boil the orzo following pack instructions. Drain, reserving a cup of the cooking water. To make the Cajun spice, mix all the ingredients with 1/2 tsp black pepper in a small bowl and set aside. 2 Heat the oil in a large, ovenproof pan over a medium heat. Fry the onion until soft and lightly browned. Add the garlic and fry for 1 min, stirring so it doesn’t burn. 3 Add the tomato purée, prawns and Cajun spice and fry for 1 min. 4 Stir in the baby spinach, some salt and pepper, and cook until the spinach wilts and the prawns turn opaque. Stir in a splash of the reserved pasta cooking water, if needed, to loosen the sauce. 5 Stir in the cooked orzo and crème fraîche, adding more pasta water as needed to adjust the consistency. Serve straightaway. GOOD TO KNOW healthy • low cal • folate • fibre • vit c • 2 of 5-a-day PER SERVING 484 kcals • fat 13g • saturates 4g • carbs 65g • sugars 8g • fibre 8g • protein 23g • salt 0.9g

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’S

TOP 10 GUT HEALTH RECIPES

Crispy spud salad with sauerkraut, ham hock & peas, p94

From stir-fries and salads to curries and kombucha, good-for-you ideas from our sister magazine to aid digestion and improve wellbeing 92 goodfood.com

Kefir, banana, almond & frozen berry smoothie, p94

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Crispy spud salad with sauerkraut, ham hock & peas Sauerkraut (fermented cabbage) is not only healthy and good for your gut but its distinct flavour lifts this simple salad with super crisp potatoes and salty ham. SERVES 4 | PREP 15 MINS | COOK 45 MINS | EASY 400g new or charlotte potatoes, halved and large ones quartered spray oil 1 tsp smoked paprika 95g lamb’s lettuce 75g frozen peas, defrosted 100g sauerkraut 90g ham hock ½ a small bunch of parsley, chopped DRESSING 1 tbsp olive oil 2 tbsp dijon mustard 2 tbsp white wine vinegar pinch of caster sugar Heat the oven to 200C/180C fan/gas 6. Tip the new potatoes into a bowl and spray with oil, then add the smoked paprika and lots of seasoning. Put onto a non-stick baking tray and roast for 40-45 mins, turning halfway, until really golden. Whisk together the dressing ingredients in a bowl then tip in the hot potatoes, lamb’s lettuce and peas, and mix well. Divide between four plates, then top each with the sauerkraut, ham hock and parsley. PER SERVING 211 kcals • fat 9.2G • saturates 1.4G • carbs 20G sugars 3.7G • fibre 4.4G • protein 9G • salt 1.7G

Kefir, banana, almond and frozen berry smoothie Full of plenty of good bacteria, this fruity smoothie recipe makes a great on-the-go breakfast idea. SERVES 2 | PREP 10 MINS | EASY | VEGETARIAN 1 ripe banana 350ml kefir 75g mixed frozen berries 40g whole almonds 1 tbsp maple syrup or runny honey Put everything into a blender or food processor and whizz until completely smooth. Pour into glasses and serve. PER SERVING 228 kcals • fat 12.3G • saturates 3.9G • carbs 16G sugars 15G • fibre 2.6G • protein 9.8G • salt 0.2G

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Sumac salmon with spring fattoush This nourishing sumac-frilled salmon recipe packs in 10 different plant foods thanks to a vibrant, no-cook fattoush made with beetroot, cucumber, feta and plenty of fresh herbs. SERVES 2 | PREP 15 MINS | COOK 8 MINS | EASY 2 salmon fillets rocket, baby spinach or pea shoots, to serve DRESSING 3 tbsp olive oil, plus 1 tbsp for the salmon few pinches of sumac, plus 1 tsp for the salmon 1 lemon, juiced 2 tsp honey FATTOUSH 100g frozen or podded broad beans, blanched and drained 100g mangetout, finely sliced lengthways ½ cucumber, chopped 2 cooked beetroots, chopped 50g feta, crumbled 2 spring onions, finely chopped 100g radishes, finely chopped 2 wholemeal pittas, toasted and torn into pieces soft green herbs (such as dill, coriander, parsley, chives and mint), chopped Heat the grill to high. Whisk 1 tbsp of oil with 1 tsp of sumac and some seasoning in a bowl. Brush over the salmon fillets on a baking sheet and grill for 6-8 mins, turning halfway through, until golden-tinged and flaky. To make the fattoush, tip the beans and mangetout into a large bowl, and add the remaining ingredients. Toss so it’s evenly mixed. Whisk the dressing ingredients in a jug with some seasoning, then pour most over the salad and toss well. Transfer to two plates, add the salmon and pour over the remaining dressing. Serve with rocket, baby spinach or pea shoots. PER SERVING 829 kcals • fat 46G • saturates 10G • carbs 50G • sugars 16G • fibre 13G • protein 45G • salt 1.6G

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Kimchi eggs Kimchi is a great way to keep friendly gut bacteria in check – start your day with these punchy fried eggs served on top of toasted rye bread. SERVES 2 | PREP 5 MINS | COOK 5 MINS | EASY | VEGETARIAN ½ tbsp rapeseed oil 2 eggs 175g kimchi ½ tbsp chilli oil 2 tbsp thai basil, shredded 5cm piece of ginger, peeled and cut into thin coins 2 slices of rye bread 2 tbsp live natural yogurt sesame seeds, to serve Heat the oil over a medium-high heat in a non-stick frying pan. Crack in the eggs, fry for 1 min, then cover with a lid and cook to your liking (we did ours for 2 mins for a runny yolk). Just before they’re cooked to how you like them, add the kimchi around the eggs. Cook for 1 min to warm through but don’t cook fully as it will kill the healthy gut bacteria. Meanwhile in another frying pan, heat the chilli oil over a medium heat and add the basil and ginger. Increase the heat and sizzle for 1-2 mins until fragrant. Toast the rye bread and use a fish slice to transfer the kimchi fried eggs on top. Dollop on the yogurt, then drizzle over the chilli oil and sprinkle with sesame seeds to finish. PER SERVING 252 kcals • fat 14G • saturates 5.1G • carbs 14G sugars 3G • fibre 3.2G • protein 12G • salt 2.6G

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Confit garlic with roasted tomatoes on toast Mornings in Spain often start with pan con tomate (toast slathered with tomato and garlic purée). Use British tomatoes in this deconstructed version. SERVES 4 | PREP 15 MINS | COOK 1 HR | EASY | VEGAN 4 whole garlic bulbs 6 thyme sprigs 400ml olive oil 300g cherry tomatoes, halved 4 slices of sourdough, toasted Heat the oven to 160C/140C fan/gas 3. Cut the garlic bulbs horizontally across the tops so that all of the cloves are revealed and sit them snugly into a small, deep roasting tin. Add the thyme sprigs and a generous pinch of salt, and pour over the oil until the bulbs are nearly submerged, adding a little more if needed. Cook for 1 hr until the cloves are really soft. Put the tomatoes, cut-side up, into a roasting tin and sprinkle with salt. Put into the oven for the final 25 mins of the garlic’s cooking time. Use a spatula to lift the garlic bulbs from the oil and cool slightly. Squeeze the cloves from their skins onto the toasted sourdough and pile on the tomatoes, along with a little of the garlic-perfumed oil (keep the rest for cooking – it will keep for two weeks chilled). PER SERVING 357 kcals • fat 18G • saturates 2.7G • carbs 38G sugars 4.8G • fibre 3.1G • protein 8.8G • salt 1.1G

Winter veg pilaf A warming winter pilaf packed with plants and lightly spiced for a fragrant, nutty midweek meal. SERVES 4-6 | PREP 20 MINS | COOK 1 HR | EASY | VEGAN 300g brown basmati rice 4 tbsp vegetable oil 3 onions, finely sliced 2 garlic cloves, crushed 1 tbsp grated ginger 4 large parsnips, 2 coarsely grated, 2 cut into small pieces 2 tsp cumin seeds 1 tsp chilli flakes 2 tbsp mild or medium curry powder 1 tsp ground turmeric 500ml vegetable stock 200g kale, chard or spinach, chopped large handful of coriander 40g pomegranate seeds 40g toasted cashew nuts, chopped Rinse the rice a few times under cold running water, then tip into a bowl and leave to soak for 30 mins. Heat the oil in a large pan or deep casserole dish and fry the onions with a big pinch of salt for 20 mins until golden and caramelised. Stir in the garlic and ginger, and fry for another minute. Stir in the parsnips and fry for 10 mins until the cubes are starting to soften around the edges. Stir in the spices, toast for 1 min, then drain the rice and stir in. Add the stock with some seasoning. Bring to a bubble. Put on a lid and turn the heat to low. Cook for 20 mins, then add the greens to the pan, on top of the rice. Put the lid back on and cook for 4 mins, then turn off the heat and leave for 6 mins to steam. Fluff up the rice with a fork, stirring the greens into the rice. Serve in deep bowls and scatter the coriander, pomegranate seeds and cashews on top. PER SERVING (6) 424 kcals • fat 14G • saturates 1.6G • carbs 57G sugars 12G • fibre 13G • protein 10G • salt 0.3G

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Sweet potato and chickpea curry Try our vibrant sweet potato and chickpea curry for dinner tonight. It’s colourful, rich, hearty and packed with nutrients. SERVES 6 (IF SERVED WITH RICE) | PREP 10 MINS | COOK 25 MINS MORE EFFORT | VEGETARIAN 1 tbsp ghee or vegetable oil 1 large onion, very finely sliced 2 garlic cloves, finely chopped 25g coriander, stalks finely chopped, leaves reserved 1 tbsp minced ginger or ginger purée 2 tsp ground turmeric 1 tbsp garam masala ½ tsp chilli powder 2 large vine tomatoes, finely chopped 1 tbsp tomato purée 400ml tin of light coconut milk 500g sweet potatoes, peeled and cut into rough 2cm pieces 2 x 400g tins of chickpeas, drained 40g ground almonds rice, yogurt, naan or salad, to serve Heat the ghee or oil in a large pan over a medium heat. Cook the onion and a pinch of salt for 7-8 mins until very soft, stirring occasionally. Add the garlic, coriander stalks and ginger, and continue cooking for 1 min.

Prawn, cucumber and avocado salad with miso dressing SERVES 4 | PREP 15 MINS | EASY

Add the tomatoes and let them break down for 3 mins, stirring consistently. Add the tomato purée and continue cooking for 1 min more.

3 tbsp white miso paste 2 tbsp rice wine vinegar 2 tsp soy sauce 1 tsp sesame oil 1 cucumber, seeded and cut into chunks 200g radishes, trimmed and quartered 400g cooked peeled prawns 1 avocado, peeled, stoned and sliced 100g salad leaves

Add the coconut milk, 200ml of water and the sweet potatoes. Bring to the boil, then turn down the heat to medium and cook for 10 mins until the sweet potatoes are almost cooked through.

Mix the miso, vinegar, soy sauce and sesame oil. Whisk in 1 tbsp of water to loosen into a dressing.

PER SERVING 486 kcals • fat 21G • saturates 9.5G • carbs 51G sugars 20G • fibre 12G • protein 15G • salt 0.1G

Toss the cucumber, radishes and prawns with the dressing and gently fold in the avocado and salad leaves. Tip onto a platter and drizzle over any remaining dressing. PER SERVING 198 kcals • fat 9.6G • saturates 1.8G • carbs 6.3G sugars 3.2G • fibre 3.3G • protein 20G • salt 3.1G

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Add the spices and cook for a further 1-2 mins until fragrant.

Add the chickpeas and almonds, then season. Continue cooking for 2-3 mins until thick and creamy. If the mixture is too thick add another splash of water. While the curry is cooking, chop up the coriander leaves and stir into the curry. Serve with rice, yogurt, naan or a fresh salad.

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Tempeh stir-fry A nutty sauce pairs perfectly with this tempeh. It tastes great served with rice or noodles and makes a brilliant, healthy lunchbox meal. SERVES 2 | PREP 10 MINS | COOK 15 MINS | EASY | VEGAN 3 tbsp crunchy peanut butter 2 tbsp tamari 1 tsp garlic and ginger paste 1 tsp crispy chilli oil ½ lime, juiced 1 tbsp sesame oil 200g tempeh 1 tbsp vegetable oil 1 tbsp rice vinegar ½ red onion, thinly sliced 1 yellow pepper, deseeded and thinly sliced 100g long-stemmed broccoli, trimmed and halved noodles or rice, to serve 30g salted peanuts, roughly chopped, to serve 15g coriander, roughly chopped, to serve Whisk together the peanut butter, tamari, garlic paste, chilli oil, lime juice, half the sesame oil and 1 tbsp of water in a large bowl. Cut the tempeh into ½cm strips and toss to coat in the sauce.

Kombucha Learn how to make kombucha at home (you will need to order a scoby online before making this recipe). Find fruity flavoured recipes for this refreshing fermented drink at olivemagazine.com. MAKES 1 LITRE | PREP 15 MINS PLUS COOLING AND 1-2 WEEKS FERMENTING | EASY | VEGAN 60g caster sugar 3 earl grey tea bags 2 breakfast tea bags 1 scoby plus 100ml kombucha liquid (this will come with the scoby when you order it)

Heat the remaining sesame oil in a large non-stick pan and cook the tempeh for 4-5 mins, turning occasionally, until crispy all over. Remove with a slotted spoon. Tip the vegetable oil and rice vinegar into the peanut sauce, then scrape out into the pan. Add the vegetables and cook for 3-4 mins or until just tender, then stir in the tempeh. Cook for 1 min, stirring until well combined. Serve with noodles or rice, and scatter over the chopped peanuts and chopped coriander. PER SERVING 503 kcals • fat 31G • saturates 3.6G • carbs 17G sugars 8.7G • fibre 12G • protein 32G • salt 2.6G

Put the sugar and 1 litre of boiling water into a pan and heat, stirring, until the sugar is dissolved. Add the tea bags and leave to infuse for 5 mins. Carefully remove the teabags and leave the tea to cool completely. Once cool, tip into a glass jar with the scoby and kombucha liquid, cover the top with kitchen paper or muslin and seal in place with an elastic band or string. Leave in a cool, dark place for 1-2 weeks, tasting daily after the first week – it should be funky and acidic but not overly sour. Make sure you remove the scoby and 100ml of the liquid when you’re happy with the final result. Drink within a couple of days, keeping it in the fridge.

FIND MORE INSPIRING RECIPES AT OLIVEMAGAZINE.COM 100 goodfood.com

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Menolicious A food survival toolkit for the menopause

Discover how to thrive in midlife with Mariella Frostrup and Belles Berry’s simple, flavoursome recipes, specially made to help ease symptoms and balance hormones

Ras el hanout rice salad with orange & cumin dressing, p104

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Coconut chicken & black bean stew, p104

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Ras el hanout rice salad with orange & cumin dressing Red rice is rich in antioxidants, fibre and essential minerals, supporting heart health, digestion and blood sugar control. SERVES 4-6 PREP 10 mins COOK 20 mins EASY V

50g flaked almonds 2 tbsp ras el hanout spice mix 1 tbsp olive oil 1 red onion, halved, then sliced 1 tbsp honey 75g dried apricots, roughly chopped 250g pouch cooked red rice, or 100g uncooked rice, cooked 400g can chickpeas, drained and rinsed

Coconut chicken & black bean stew Black beans are an excellent source of fibre and support all aspects of health during menopause. SERVES 4 PREP 10 mins COOK 20 mins EASY

1 tbsp olive oil 4 chicken breasts, cut into fingersized strips 2 tbsp dark soy sauce or

Shiitake, broccoli & sweet pepper stir-fry with black bean sauce Shiitake mushrooms are one of the few plant-based sources of vitamin D, which is crucial for bone health and supporting bone density. They contain polysaccharides, particularly beta-glucans, which are known to boost the immune system. SERVES 4 PREP 20 mins COOK 15 mins EASY V

1 tbsp sesame oil, plus a drizzle 150g shiitake mushrooms, cut into 1cm slices 6 spring onions, sliced diagonally 150g long-stem broccoli, cut into 15cm lengths 150g sweet red peppers, sliced into rings 400g dried udon noodles or 600g fresh udon noodles 104 goodfood.com

2 large carrots, grated 100g feta or vegetarian alternative handful of chopped parsley pinch of cumin seeds mint leaves, to garnish For the dressing 1 large orange, zested and juiced 1 tsp ground cumin 1 tbsp wholegrain mustard 2 tsp honey 4 tbsp olive oil

1 Heat a large dry frying pan and cook the almonds until golden. Transfer to a small bowl and set aside. 2 Tip the ras el hanout into the hot pan and cook for 1 min, then add the oil and onion and fry for a few minutes. Add the honey and apricots and let them caramelise for 5 mins, stirring occasionally, then remove

tamari soy sauce 2 tbsp miso paste 400g can black beans, drained and rinsed 1 avocado, mashed 400ml can coconut milk handful of baby spinach 1 lime, juiced, plus wedges to serve handful of herbs, to garnish flatbreads, rice or noodles, to serve

1 Heat the olive oil in a pan over a medium-high heat. Add the chicken

1 lime, juiced, plus extra wedges to serve coriander sprigs, to garnish For the black bean sauce 400g can black beans, drained and rinsed 3cm piece of fresh ginger, peeled 4 garlic cloves 2 tbsp soy sauce 2 tbsp tamarind paste 1 tbsp rice vinegar 1 tsp dark brown soft sugar

1 Put all the ingredients for the black bean sauce in a blender with 31/2 tbsp water and whizz until smooth. Put in a small bowl. 2 Heat the sesame oil in a large wok or non-stick frying pan over a high heat. Cook the mushrooms for a few minutes until golden, then add the spring onions, broccoli and peppers. Stir fry for 5 mins, continually tossing until the broccoli is al dente.

from the heat and scrape the mixture into a large bowl. 3 Next, make the dressing in a food processor or by hand using a bowl and whisk. Mix together all the dressing ingredients, except the oil. Add 1/2 tsp flaky sea salt, then pour in the oil in a thin stream until it has reached a good consistency. Season with pepper to taste. 4 Add the dressing to the onion mixture, along with the cooked rice, chickpeas and carrots and mix well. Season with salt and pepper to taste. 5 Transfer to a large, shallow bowl and sprinkle with the feta, parsley, toasted almonds and cumin seeds, then garnish with fresh mint leaves.

strips and cook until browned on each side. 2 Mix the soy sauce and miso in a small bowl, then toss in with the chicken in the pan. Add the black beans, avocado and coconut milk and simmer, uncovered, for 5 mins. Season with salt and pepper, to taste. 3 Remove from the heat, throw in the spinach and stir in the lime juice. Serve with plenty of fresh herbs on top with flatbreads, rice or noodles and lime wedges for squeezing over.

3 While the vegetables are cooking, cook the noodles following pack instructions, then rinse with running hot water, drain, and toss in a little of the sesame oil. 4 Add the black bean sauce and the lime juice to the stir-fry and mix well. 5 Serve the warm noodles on a platter and top with the stir-fry, then garnish with fresh coriander and wedges of lime for squeezing over.

Recipes extracted from Menolicious by Mariella Frostrup and Belles Berry (£22, DK RED). Photographs © Dan Jones. Recipes are not retested by us.

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Fabulous fakeaways Fancy a not-so-naughty treat? Check out Nathan Anthony’s inventive, healthy versions of takeaway classics – all made using an air fryer or slow cooker

Peking duck Just throw it into the slow cooker and come home to a gorgeous sticky bird ready for sharing. SERVES 4 PREP 20 mins COOK 4 hrs on high or 7-8 hrs on low EASY ❄

1 whole duck (about 1.2kg) 3 tbsp dark soy sauce 1 tsp garlic purée 1 tbsp clear honey 11/2 tsp Chinese five-spice 2 tsp ginger purée 2 tbsp white wine vinegar 1 bay leaf 1 star anise To serve 8-10 Chinese-style pancakes 1/2 cucumber, finely sliced 2-4 spring onions, finely sliced or shredded handful of chopped fresh coriander

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1 Rinse the duck, then pat dry with some kitchen paper. 2 Mix together the soy sauce, garlic purée, honey, Chinese five-spice, ginger purée and white wine vinegar in a bowl. Massage the sauce all over the duck and pop the bay leaf inside. Put the duck in the slow cooker with the star anise. Cook on high for 4 hrs or on low for 7-8 hrs. The duck is cooked when you can shred it with a couple of forks. 3 To crisp the duck skin, when you shred the meat, keep the bits with skin on to one side. Cook these in the oven for 6 mins at 200C/180C fan/ gas 6 or place under a hot grill until crispy and golden. 4 Strain the contents of the slow cooker into a bowl and microwave in two or three bursts of 30 seconds on high so the sauce reduces and thickens. Or do this in a saucepan. 5 Serve the duck with the pancakes, cucumber, spring onions, coriander and the thickened sauce.

fakeaways

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Cheese & bacon turnovers Jambons (what we call them in Northern Ireland) are what I wasted my school break money on, but I’d buy them on the way in, arriving with puff pastry in my blazer. MAKES 4-6 PREP 10 mins COOK 15 mins EASY ❄

320g ready-rolled puff pastry sheet 4 rashers streaky bacon 80g reduced-fat cheddar, grated 1 egg, beaten

1 Unroll and cut the puff pastry sheet into four equal pieces or into six if you want to stretch it further. 2 Divide the bacon and most of the cheddar among the pastry pieces, then take over two of the opposite pastry edges diagonally to meet in the middle, keeping the bacon exposed at the top and bottom. 3 Brush the pastry with the beaten egg, top with the remaining cheese and air fry at 180C for 12 mins until risen and golden, cooking in batches if needed. The turnovers can be served hot or cold.

Garlic mozzarella balls A simple dough made with yogurt that is rolled into balls and stuffed with mozzarella, then brushed with garlic butter. This is an easy hack to make your own dough, but you can, of course, use shop-bought pizza dough, if you prefer. I love to serve these with garlic mayonnaise. MAKES 15-16 PREP 15 mins COOK 15 mins EASY V ❄

150g self-raising flour 150g fat-free yogurt 16 reduced-fat mini mozzarella balls For the garlic butter 2 tbsp half-fat butter, softened 3 garlic cloves, grated 1 tbsp chopped parsley, plus extra to garnish

1 First make the garlic butter by mashing together all the ingredients in a little bowl. Set aside. 2 Combine the flour and yogurt with some salt and pepper in a bowl and form the mixture into a dough. Divide into balls the size you like – I usually make about 15 or 16. Put a mozzarella ball in the centre of each piece of dough and wrap the dough around it to fully enclose. 3 Melt the garlic butter in the microwave for about 1 min on high. Brush the doughballs all over with some melted garlic butter, then air fry at 190C for 12-14 mins. 4 Once cooked, brush them again with more of the melted garlic butter and scatter over some extra chopped parsley to garnish.

Recipes extracted from Bored of Lunch: Healthy Fakeaways by Nathan Anthony, (£25, Ebury Press). Photographs © Dan Jones. Recipes are not retested by us.

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Winter

superfoods Watercress pearl barley risotto with brown butter hazelnuts Pearl barley creates robust, nutty texture and, while it takes longer to cook than rice, it’s worth the effort. Dairy adds richness – we’ve gone for a triple hit with brown butter, mascarpone and goat’s cheese. SERVES 2 PREP 10 mins COOK 50 mins EASY V d risotto

2 tbsp olive or rapeseed oil 1 onion, finely chopped 2 garlic cloves, crushed 200g pearl barley 800ml-1 litre vegetable or chicken stock 80g watercress, plus extra leaves to serve 50g mascarpone ½ lemon, zested and juiced 1 tsp Dijon mustard 110 goodfood.com

Satisfying dishes packed with seasonal goodness, helping you to eat well in the colder months

20g parmesan or vegetarian alternative 50g butter 50g hazelnuts 50g soft goat’s cheese

1 Heat the oil in a large pan over a medium heat and cook the onion for 8-10 mins until softened. Stir in the garlic and cook for another 1-2 mins until softened but not coloured, then add the pearl barley and stock. 2 Reduce the heat to a simmer and cook for 40-45 mins, stirring often and topping up with water if needed, until the barley is tender and all the stock has been absorbed. 3 Put most of the watercress in a food processor along with the mascarpone, lemon juice, mustard, parmesan and a splash of water. Blitz until the mixture is the consistency of smooth pesto. 4 Melt the butter in a frying pan over a low-medium heat and toast the

hazelnuts for 5-10 mins until the nuts are golden and the butter has turned a nutty brown colour. 5 Add the watercress pesto to the risotto, season well, then add another drop of lemon juice, if needed. Cook for another few minutes until the consistency loosens – it should resemble rice pudding. (Add another splash of water to loosen, if needed.) Once completely cool, the risotto will keep frozen in an airtight container for up to two months. Defrost in the fridge overnight, then reheat thoroughly in a pan with a splash of water to loosen. Ladle into shallow bowls and top with the toasted hazelnuts, brown butter, chunks of goat’s cheese, the lemon zest and the remaining watercress leaves. GOOD TO KNOW calcium • folate • fibre • vit c • iron • 1 of 5-a-day PER SERVING 1136 kcals • fat 72g • saturates 30g • carbs 93g • sugars 10g • fibre 6g • protein 27g • salt 2.7g

superfoods Pink eggs & beetroot with yogurt & chilli butter Beetroot juice gives the poached eggs a pretty pink hue, making this salad special enough for entertaining. Serve as part of a breakfast spread for friends, with warmed flatbreads for scooping up the garlicky yogurt, eggs and beetroot wedges.

permeate the eggs the longer that you leave them.) 3 Mix the yogurt with the garlic and a pinch of salt, then spread over a large serving plate. To make the chilli butter, melt the butter in a pan, then stir in the lemon zest and chilli flakes. Remove from the heat and set aside. 4 Cut the beetroots into wedges and arrange on top of the yogurt.

Halve the boiled eggs and arrange on top too, then pour over the hot chilli butter. Season with the lemon juice and a pinch of salt, then scatter over the dukkah and dill. Serve with warmed flatbreads for scooping up the buttery yogurt. GOOD TO KNOW folate • vit c • 1 of 5-a-day • gluten free PER SERVING 343 kcals • fat 24g • saturates 12g • carbs 15g • sugars 13g • fibre 5g • protein 15g • salt 1.4g

SERVES 4 PREP 15 mins plus 30 mins soaking COOK 1 hr EASY V

2 tsp coriander seeds 4 medium beetroots, trimmed 100ml red wine vinegar 2 tbsp caster sugar 2 bay leaves 1 red chilli 4 eggs 250g thick Greek-style yogurt or labneh 1 garlic clove, grated 1 tbsp dukkah small bunch of dill, leaves picked flatbreads, to serve For the chilli butter 50g butter 1 lemon, zested and juiced 2 tsp Aleppo chilli flakes

1 Tip the coriander seeds into a dry frying pan and toast over a medium heat for a few minutes until aromatic. Remove from the heat and add the beetroots (no need to peel first), vinegar, sugar, bay leaves and 2 tsp salt. Pierce the chilli all over a few times using a knife, then add to the pan. Pour in enough water to cover the beetroots completely, then bring to a simmer over a low-medium heat and cook for 45 mins, topping up with more water if needed, until tender. Scoop the beetroots into a bowl using a slotted spoon and leave to cool slightly (reserve the cooking liquid for dying the eggs). Once cooled, remove the skins. Will keep chilled for up to five days. 2 Boil the eggs in a pan of water for 7-8 mins (7 mins if they’re room temperature, or 8 mins if fridge-cold). Immediately plunge into a bowl of cold water and leave until cool enough to handle, then peel. Drop the peeled eggs into the reserved beetroot cooking liquid and leave for 30 mins – this will dye the eggs pink. (You can leave them for longer, if you like – the pink water will continue to further goodfood.com 111

Chorizo & Savoy cabbage rigatoni SERVES 4 PREP 5 mins COOK 25 mins EASY

2 tbsp olive oil 200g soft cooking chorizo, skin removed 1 onion, finely chopped 300g rigatoni 2 large garlic cloves, sliced

1 tsp fennel seeds ½ tsp chilli flakes ½ Savoy cabbage, finely shredded 20g parmesan, finely grated, plus extra to serve

1 Pour the oil into a large, deep frying pan and put on a medium heat. Crumble in the chorizo and cook for 4-5 mins until crisp. Remove from the pan using a slotted spoon and set aside. Tip the onion into the chorizo oil and cook for 15 mins until softened. 2 Put the pasta on to boil in plenty of salted water and cook following pack instructions. Once the onion has softened, sprinkle in the garlic, fennel seeds and chilli flakes. Cook for 2-3 mins, then toss in the cabbage and season. Cook for 10-12 mins until softening, stirring often. 3 Toss through the cooked pasta, a ladleful of pasta water (roughly 150ml) and the parmesan. Mix well to combine. 4 Divide between four bowls and scatter over more parmesan to serve. GOOD TO KNOW folate • fibre • vit c • 1 of 5-a-day PER SERVING 585 kcals • fat 25g • saturates 8g • carbs 61g • sugars 4g • fibre 8g • protein 26g • salt 1.9g

Scotch broth Tuck into this hearty soup. Packed with vegetables and grains – it’s best served with a hunk of crusty bread. SERVES 8 PREP 20 mins plus 8 hrs soaking COOK 1 hr 25 mins EASY V ❄

250g broth mix (or a mixture of 75g pearl barley, 75g yellow split peas, 50g red split lentils and 50g green split or marrowfat peas) 1 tbsp vegetable or olive oil 1 large onion, finely chopped 1 leek, washed and sliced 1 medium turnip, peeled and finely chopped 3 carrots, finely chopped 3 celery sticks, trimmed and finely chopped 3 litres lamb stock 200g kale, chopped crusty bread, to serve

1 Rinse the broth mix and soak in cold water for 8 hrs or overnight, covered in a cool place. Drain and rinse well. 2 Heat the oil in a large pan and fry the onion, leek, turnip, carrots and celery for 10 mins, covered with the lid, until soft but not golden. Add a generous pinch of salt and a good grinding of pepper. 3 Add the stock and bring to a simmer. Pour in the broth mix and gently simmer for 1 hr part-covered. Season again if needed. Stir in the kale and cook for 10-15 mins until tender, then ladle into bowls and serve with crusty bread. GOOD TO KNOW low fat • low sugar • fibre • protein PER SERVING 278 kcals • fat 4g • saturates 0.4g • carbs 25g • sugars 5g • fibre 6g • protein 33g • salt 0.1g

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Roasted cauliflower & chicken curry Make the most of the whole cauliflower with this tasty curry – ideal for a Friday night fakeaway. SERVES 6-8 PREP 20 mins COOK 40 mins EASY

2 tbsp vegetable oil 1 red onion, sliced 4 boneless and skinless chicken thighs, chopped 3 garlic cloves, crushed or finely grated thumb-sized piece of fresh ginger, finely grated 2 tsp garam masala 1 tsp ground cumin 1 tsp ground turmeric 1-2 tsp chilli powder, to taste 1 tbsp tomato purée 1 tbsp soy sauce 400g can chopped tomatoes 400g can coconut milk handful of chopped coriander, to serve basmati rice, naan and/or poppadom, plus lime wedges, to serve For the roasted cauliflower 1 cauliflower, broken into florets, outer leaves very finely sliced, core finely chopped 2 tbsp vegetable oil ½ tsp ground cumin ½ tsp ground coriander ½ tsp ground turmeric

1 Heat the oven to 200C/180C fan/ gas 6. To make the roasted cauliflower, tip the florets into a bowl, drizzle over the oil, then scatter in the cumin, coriander and turmeric. Give it a good mix so the cauliflower is well coated, then tip out onto a baking

tray. Roast for 30-40 mins until the cauliflower is tender and starting to char at the edges. 2 Meanwhile, make the curry. Heat the oil in a large pan over a medium-low heat and fry the onion, cauliflower leaves and core for 8-10 mins until softened but not golden. Stir in the chicken and turn the heat up to medium. Fry for 4-5 mins until the chicken is beginning to brown. Mix in the garlic and ginger and cook for a couple of minutes until fragrant, then scatter in the spices and stir to combine. Cook for 1 min before mixing in the

tomato purée and soy sauce followed by the tomatoes, plus a quarter of a can of water and the coconut milk. 3 Bring the curry to a simmer and cook for 15-20 mins until the chicken is cooked through and the sauce has thickened a little. Serve with the roasted cauliflower mixed through the curry, or divide the curry between bowls and top with the cauliflower and coriander. Serve with rice, naan or poppadom, along with some lime wedges for squeezing over. GOOD TO KNOW vit c • 2 of 5-a-day PER SERVING (8) 231 kcals • fat 17g • saturates 8g • carbs 9g • sugars 6g • fibre 3g • protein 10g • salt 0.3g

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low calorie Make it

Duck ragu & pappardelle SERVES 4 PREP 30 mins COOK 1 hr 20 mins EASY ❄ ragu

2 duck breasts, skin removed 2 tbsp olive oil 1 onion, finely chopped 1 tsp fennel seeds 2 garlic cloves 1 bay leaf 1/2 small pack parsley, leaves picked, stalks finely chopped 8 thyme sprigs, leaves picked 150ml red wine 1 tbsp tomato purée 400g can plum tomatoes 200ml stock 1 tsp red wine vinegar

1 tbsp raisins toasted pine nuts and parmesan, to serve For the pasta fresh pappardelle 1 large swede, peeled and cut into thick ribbons

1 Fry the duck in 1 tbsp oil over a high heat for 2 mins each side, then set aside. Tip the fat from the pan into a saucepan, turn the heat to medium, then add the remaining oil. Cook the onion and fennel seeds with a large pinch of salt for 5 mins. Crush in the garlic, then add the bay leaf, parsley stalks and thyme. Cook for 2 mins. 2 Turn the heat up, pour in the wine and cook for 2 mins. Stir in the

Whether you want to lose a few pounds or make healthier food choices, these lean, light recipes will help you achieve your goals tomato purée, tomatoes and stock, and bring to the boil. Reduce the heat, return the duck to the pan, cover and simmer for 40-45 mins until tender. 3 Remove the duck to a bowl. Turn up the heat and reduce the sauce for 10 mins. Shred the duck with two forks, then return to the sauce. Add the vinegar and raisins and season. 4 Cook the pasta following pack instructions. For the final minute, drop in the swede. Drain, reserving a ladleful of the pasta water. Toss the pasta and swede in the sauce and add the reserved pasta water. Scatter with pine nuts, parmesan and parsley leaves. GOOD TO KNOW healthy PER SERVING 471 kcals • fat 11g • saturates 2g • carbs 49g • sugars 21g • fibre 9g • protein 32g • salt 0.5g

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Healthy roast dinner SERVES 2 PREP 15 mins COOK 50 mins EASY

285g medium potatoes, thickly sliced 4 small carrots, halved lengthways 2 red onions, cut into quarters 8-10 large brussels sprouts, trimmed 2½ tsp rapeseed oil 2 tsp thyme leaves 2 tsp balsamic vinegar 1 large garlic clove, finely grated 2 pinches of English mustard powder 170g thick, lean fillet steak ½ tsp vegetable bouillon powder

1 Heat the oven to 180C/160C fan/ gas 4. Bring a large pan of water to the boil and cook the potatoes for 5 mins. Drain, reserving the water. 2 Toss the potatoes, carrots, onions and sprouts with 2 tsp of the oil to coat. Arrange on a non-stick baking sheet, spaced apart. Scatter with 1 tsp of the thyme, grind over some black pepper and roast for 30 mins.

3 Meanwhile, mix 1 tsp of the vinegar with the garlic, remaining thyme and oil, the mustard and plenty of black pepper. Rub over the steak, put in a shallow dish and set aside. Mix the rest of the vinegar with the bouillon and 125ml of the reserved cooking water, then set aside. Turn the vegetables over and roast in the oven for 15 mins more. 4 Meanwhile, heat a small non-stick frying pan over a medium-high heat. Lift the steak out of the marinade, shake off the excess and fry for 2-3 mins each side until cooked to your liking. Remove to a board and leave to rest. Pour the leftover marinade into the pan and bubble until thickened slightly to make a gravy. Slice the steak and serve with the vegetables and gravy on the side. GOOD TO KNOW healthy • low fat • low cal • folate • fibre • vit c • 3 of 5-a-day PER SERVING 370 kcals • fat 11g • saturates 3g • carbs 38g • sugars 15g • fibre 12g • protein 24g • salt 0.6g

Slow cooker vegetable lasagne Make this veggie lasagne as a lighter alternative to the traditional bake. It’s layered with pasta, ratatouille and sliced aubergine, and packs in all of your five-a-day. SERVES 4 PREP 30 mins COOK 3 hrs EASY V

1 tbsp rapeseed oil 2 onions, sliced 2 large garlic cloves, chopped 2 large courgettes, diced 1 red and 1 yellow pepper, deseeded and roughly sliced 400g can chopped tomatoes 2 tbsp tomato purée

2 tsp vegetable bouillon 15g fresh basil, chopped, plus a few leaves 1 large aubergine, sliced across length or width 6 wholewheat lasagne sheets 125g buffalo mozzarella, chopped handful of rocket, to serve

1 Heat the oil in a large non-stick pan and fry the onions and garlic for 5 mins, stirring frequently, until softened. 2 Tip in the courgettes, peppers, chopped tomatoes, tomato purée, vegetable bouillon and chopped basil. 3 Stir well, cover and cook for 5 mins. Don’t be tempted to add more liquid as plenty of moisture will come from the vegetables once they start cooking. 4 Lay half the aubergine slices in the base of the slow cooker and top with three lasagne sheets. 5 Add a third of the ratatouille mixture, then the remaining aubergine slices, three more lasagne sheets, and the remaining ratatouille mixture. 6 Cover and cook on high for 21/2-3 hrs until the pasta and vegetables are tender. Turn off the slow cooker. 7 Scatter the mozzarella over the vegetables, then cover and leave for 10 mins to settle and melt the cheese. 8 Scatter with the basil leaves and serve with a handful of rocket on the side. GOOD TO KNOW healthy • low fat • low cal • 5 of 5-a-day PER SERVING 325 kcals • fat 11g • saturates 5g • carbs 36g • sugars 17g • fibre 11g • protein 15g • salt 0.4g

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low calorie

A delicious fakeaway that’s under 400 calories

Healthy tikka masala SERVES 4 PREP 10 mins COOK 55 mins EASY

1 large onion, chopped 4 large garlic cloves thumb-sized piece of ginger 2 tbsp rapeseed oil 4 small skinless chicken breasts, cut into chunks 2 tbsp tikka spice powder 1 tsp cayenne pepper 400g can chopped tomatoes 40g ground almonds 200g spinach 3 tbsp fat-free natural yogurt ½ small bunch of coriander, chopped brown basmati rice, to serve

1 Put the onion, garlic and ginger in a food processor and whizz to make a smooth paste. 2 Heat 1 tbsp of the oil in a flameproof casserole dish over a medium heat. Add the onion paste and fry for 15 mins. Tip into a bowl and wipe out the pan. 3 Tip in the remaining oil and the chicken and fry for 5-7 mins until lightly brown. Stir in the tikka spice and cayenne and fry for a further minute. Add the onion paste back into the pan, along with the tomatoes and one can full of water. Bring to the boil, then reduce to a simmer and cook, uncovered, for 15 mins. Stir in the almonds and spinach and cook for a further 10 mins. Season, then stir though the yogurt and coriander. Serve with brown rice. GOOD TO KNOW healthy • folate • iron • 2 of 5-a-day • gluten free PER SERVING 365 kcals • fat 17g • saturates 1g • carbs 13g • sugars 10g • fibre 4g • protein 38g • salt 0.3g

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Burger bowl This is inspired by the popular online trend for a lowcarb, deconstructed burger without the bun. Feel free to change up the toppings – fried mushrooms and sliced avocado will also work well. SERVES 4 PREP 10 mins COOK 20 mins EASY

2 large potatoes, cut into rough chunks 2 tbsp vegetable oil 2 tbsp Cajun spice mix 1 tsp garlic granules (optional) 250g lean beef mince 25g crinkle cut pickles, plus 1 tbsp brine from the jar 1 iceberg lettuce, shredded 1 red onion, finely sliced into

Korean-style cauliflower & carrot baked rice This makes the most of handy microwave rice pouches to save time. Be warned – it’s quite spicy! SERVES 4 PREP 10 mins COOK 1 hr EASY V

1 small cauliflower, chopped into florets 2 carrots, sliced into half moons 100g bunch of spring onions, whites cut into thirds, greens finely sliced 2 tbsp vegetable oil 2 tbsp gochujang 2 garlic cloves, grated 10g fresh ginger, grated 2 tbsp soy sauce 1 tsp maple syrup or honey 2 x 250g pouches microwave rice To serve 5g coriander leaves 1 tsp black sesame seeds (optional)

1 Heat the oven to 220C/200C fan/ gas 7. Put the cauliflower, carrots

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and whites of the spring onions in a large, high-sided baking dish. Pour over 1 tbsp vegetable oil and season with salt and pepper. Mix to coat. Roast for 30 mins, shaking halfway. 2 Meanwhile, whisk the remaining oil, gochujang, garlic, ginger, soy sauce and maple syrup in a large bowl. Season with a little black pepper. With the rice still in the pack, break it up using your hands, then open the pack and pour into the gochujang mixture. Mix until all the rice is completely coated. 3 Pour the gochujang rice into the tray with the vegetables and mix well. Return to the oven for 30-35 mins until the vegetables are soft, slightly charred and the rice is crispy around the edges. Sprinkle with the greens of the spring onions, coriander and black sesame seeds, if you like, then serve from the tray. GOOD TO KNOW vegan • low fat • low cal • vit c • 2 of 5-a-day PER SERVING 342 kcals • fat 7g • saturates 1g • carbs 60g • sugars 9g • fibre 5g • protein 7g • salt 1.4g

rings and rinsed in cold water to reduce the strong flavour, if you like 150g cherry tomatoes, halved 50g cheddar, grated For the burger sauce 3 tbsp low-sugar ketchup 2 tbsp light mayonnaise ½ tbsp American mustard

1 Heat the air fryer or oven to 220C/200C fan/gas 7. Put the potatoes in the air fryer or oven, drizzle over 1 tbsp of the oil, 1 tbsp of the Cajun spice mix, the garlic granules , if using, and some salt and pepper. Cook for 20 mins, shaking halfway, until crisp and cooked through. 2 When the potatoes have about 10 mins of cooking time left, heat the remaining oil in a frying pan over a mediumhigh heat. Once shimmering, tip the mince into the pan and use a spatula to break it up. Sprinkle over the remaining Cajun spice mix and season. Cook for 7-8 mins until crisp and cooked through. 3 Divide the potatoes between bowls, then top with the pickles, lettuce, onion, cherry tomatoes, mince and cheese. 4 Mix the ketchup, mayonnaise, mustard and pickle brine in a bowl, then drizzle over the burger bowls and tuck in. GOOD TO KNOW low cal • folate • vit c • 2 of 5-a-day PER SERVING 207 kcals • fat 13g • saturates 3g • carbs 19g • sugars 7g • fibre 4g • protein 18g • salt 1.0g

low calorie Puttanesca hake traybake SERVES 4 PREP 10 mins COOK 45 mins EASY

1 onion, sliced 500g baby potatoes, sliced into round chunks 2 tbsp olive oil 3 garlic cloves, lightly bashed but still in their skins 400g can chopped tomatoes 60g pitted olives (we used nocellara), sliced 1 tsp chilli flakes 2 tbsp capers, drained and roughly chopped 3 anchovy fillets, finely chopped 4 hake fillets (about 100g each) 10g parsley, roughly chopped

1 Heat the oven to 220C/200C fan/ gas 7. Put the onion and potatoes in a roasting dish, drizzle with the oil and top with the garlic. Season well with salt and pepper. Roast for 25-30 mins, turning halfway, until golden and cooked through. Remove the garlic from their skins and then squeeze over the potatoes. 2 Mix the chopped tomatoes with a good pinch of salt and pepper. Scatter the olives, chilli flakes, capers and anchovies over the potatoes and mix well. Pour over the seasoned tomatoes. Nestle the fish on top. 3 Cover with foil, then return to the oven for 10-15 mins until the fish is cooked through. It should be opaque and flake easily when lightly pushed with a fork. 4 Scatter with the parsley and serve straight from the tray. GOOD TO KNOW low cal • vit c • 1 of 5-a-day • gluten free PER SERVING 296 kcals • fat 10g • saturates 2g • carbs 26g • sugars 7g • fibre 5g • protein 23g • salt 1.3g

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Healthy Swedish-style meatballs Cook pork mince meatballs with spring greens for a healthy meal. SERVES 4 PREP 10 mins plus cooling and 15 mins chilling COOK 25 mins EASY

2 tbsp rapeseed oil 1 onion, finely chopped 1 small garlic clove, finely grated 375g lean pork mince 1 medium egg yolk grating of nutmeg 50g fine fresh breadcrumbs 300ml hot low-salt beef stock ½ tbsp Dijon mustard

2 tbsp fat-free natural yogurt 400g spring greens, shredded lingonberry or cranberry sauce, to serve

1 Put 1 tbsp oil in a frying pan over a medium heat. Fry the onion for 10 mins until soft and translucent. Add the garlic and cook for 1 min more. Leave to cool. 2 Mix the onion, pork mince, egg yolk, nutmeg and the breadcrumbs in a bowl using your hands until well combined. Form into 12 balls and then chill for 15 mins. 3 Heat the remaining oil in a frying pan and fry the meatballs for 5 mins over a medium heat, turning often, until golden. Add the stock and bubble for 8-10 mins until reduced a little. Stir in the mustard and yogurt. 4 Steam the greens for 5 mins until tender. Serve the meatballs with the greens and lingonberry sauce. GOOD TO KNOW healthy • low cal • fibre • vit c • 1 of 5-a-day PER SERVING 323 kcals • fat 18g • saturates 4g • carbs 13g • sugars 6g • fibre 6g • protein 24g • salt 1.0g

Creamy chicken stew SERVES 4-6 PREP 10 mins COOK 55 mins EASY

3 leeks, halved and finely sliced 2 tbsp olive oil, plus extra if needed 1 tbsp butter 8 small chicken thighs 500ml chicken stock

1 tbsp Dijon mustard 75g crème fraîche 200g frozen peas 3 tbsp dried or fresh breadcrumbs small bunch of parsley, finely chopped

1 Tip the leeks and oil into a flameproof casserole dish on a low heat, add the butter and cook everything very gently for 10 mins until the leeks are soft. 2 Put the chicken, skin-side down, in a large non-stick frying pan on a medium heat. Cook until the skin browns, then turn and brown the other side. If the skin starts to stick, tip in a little extra oil. Add the chicken to the dish of leeks, leaving behind any fat in the pan. 3 Pour the stock into the pan and bring to a simmer, season well, cover and cook for 30 mins on low. Stir in the mustard, crème fraîche and peas and bring to a simmer. You should have quite a bit of sauce. Pour over the chicken and leeks. 4 When you’re ready to serve, put the grill on. Mix together the breadcrumbs and parsley, sprinkle over the dish of chicken and grill until browned. GOOD TO KNOW 1 of 5-a-day PER SERVING (6) 400 kcals • fat 27g • saturates 9g • carbs 12g • sugars 4g • fibre 4g • protein 26g • salt 1g

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low calorie Vegan shepherd’s pie SERVES 8 (makes eight individual or two large pies) PREP 30 mins COOK 1 hr 20 mins or 1 hr 45 mins if making two large pies EASY V

1.2kg floury potatoes, such as Maris Piper or King Edward 50ml vegetable oil 30g dried porcini mushrooms, soaked in hot water for 15 mins, then drained (reserve the liquid) 2 large leeks, chopped 2 small onions, chopped 4 medium carrots, cut into small cubes 1 vegan vegetable stock cube 3 garlic cloves, crushed 2 tbsp tomato purée 2 tsp smoked paprika 1 small butternut squash, peeled and cut into small cubes ½ small pack marjoram or oregano, leaves picked and roughly chopped ½ small pack thyme, leaves picked ½ small pack sage, leaves picked and roughly chopped

4 celery sticks, chopped 400g can chickpeas 300g frozen peas 300g frozen spinach 20ml olive oil small pack flat-leaf parsley, chopped tomato ketchup, to serve (optional)

1 Put the unpeeled potatoes in a large saucepan, cover with water, bring to the boil and simmer for 40 mins until the skins start to split. Drain and leave to cool a little. 2 Meanwhile, heat the vegetable oil in a large heavy-based sauté pan or flameproof casserole dish. Tip in the mushrooms, leeks, onions, carrots and stock cube and cook gently for 5 mins, stirring every so often. If it starts to stick, reduce the heat and stir more frequently, scraping the bits from the bottom. The vegetables should be soft but not mushy. 3 Add the garlic, tomato purée, paprika, squash and herbs. Stir and turn the heat up a bit and cook for 3 mins. Add the celery, stir and cook for a few more minutes.

4 Tip in the chickpeas with the water in the can and reserved mushroom stock. Add the peas and spinach and stir well. Cook for 5 mins, stirring occasionally, then season, turn off and set aside. There should still be plenty of liquid and the vegetables should be bright and a little firm. 5 Peel the potatoes and discard the skins. Mash 200g with a fork and stir into the vegetables. Break the rest of the potatoes into chunks, mix with the olive oil and parsley and season. 6 Divide the filling into the pie dishes and top with the potato chunks. Heat the oven to 190C/170C fan/gas 5 and bake the pies for 40-45 mins until the top is golden and the filling is heated through. If making individual pies, check after 20 mins. Serve with a dollop of tomato ketchup. GOOD TO KNOW vegan • low fat • low cal • folate • fibre • vit c • iron • 4 of 5-a-day PER SERVING 348 kcals • fat 11g • saturates 1g • carbs 43g • sugars 10g • fibre 13g • protein 11g • salt 0.5g

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Berry almond bakewell, p124

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Tempting bakes and biscuits that contain less of the sweet stuff, but still taste oh-so gorgeous

low sugar Sugar-free victoria sponge A modern take on a timeless classic, this victoria sponge recipe is still packed with plenty of fruity flavour but without the sugar. SERVES 8-10 PREP 30 mins plus cooling COOK 20 mins EASY V

200g unsalted butter softened, plus extra for the tins 200g xylitol 4 eggs, beaten 200g self-raising flour For the filling 250g fresh or frozen raspberries (defrosted if frozen) 1 tbsp xylitol 150ml double cream (optional)

1 Heat the oven to 180C/160C fan/ gas 4. Butter two round 18cm cake tins and line with baking parchment. Beat the butter and xylitol together in a large bowl using an electric whisk until light and creamy. Add the egg, a little at a time, beating well after each addition. Fold in the flour and a pinch of salt. Divide the batter evenly between the two tins and smooth the surfaces using a spatula. Bake for 15-20 mins until golden and a skewer inserted into the middles comes out clean. Leave to cool completely in the tins, then set on a wire rack. 2 If using defrosted raspberries, first tip into a sieve over the sink and use the back of a spoon to extract as

much liquid as possible (frozen berries contain a lot of water and you don’t want the filling to be too wet). Put the raspberries in a small bowl and mash with the xylitol. Set aside. 3 Lightly whip the double cream, if using, until just holding its shape. Remove the parchment from one of the sponges and put on a cake stand. Spoon over the crushed raspberries in an even layer. Sandwich with the second cake, then spread over the whipped cream in thick swirls. Chill until ready to serve. GOOD TO KNOW low sugar PER SERVING (10) 349 kcals • fat 19g • saturates 11g • carbs 38g • sugars 1g • fibre 2g • protein 6g • salt 0.2g

Whip up this healthier version of an old-school favourite

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Berry almond bakewell Crisp pastry, tangy raspberries and almond frangipane makes this a lovely dinner party dessert, or a weekend treat. No one will guess that it’s low in sugar. CUTS INTO 12 slices PREP 30 mins plus chilling COOK 45 mins EASY V

400g shortcrust pastry cut from a 500g block 100g just-thawed frozen raspberries 25g flaked almonds For the frangipane 75g self-raising flour, plus a little extra for dusting 75g ground almonds 150g xylitol 150g softened butter 1 tsp baking powder ½ tsp almond extract 3 large eggs

Keto brownies Bake these sumptuous keto brownies using nut butter, courgette, cacao and almond flour. They’re moreish and perfectly moist – just how a brownie should be! MAKES 16 PREP 15 mins plus cooling COOK 30 mins EASY V

120g nut butter (we used almond butter) 120g cacao liquor buttons 70g almond flour 15g cocoa powder sifted 85g xylitol or sweetener of your choice ½ tsp baking powder ¼ tsp baking soda 1 egg 1 tsp apple cider vinegar 180ml soya milk 1 courgette, finely grated and excess moisture removed

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1 Thinly roll out the pastry on a lightly floured surface, then use to line the base and sides of a 25cm non-stick, loose-based tart tin. You can leave a little overhang of pastry, but trim away any noticeable excess. Prick the base with a fork and chill for 20 mins. Heat the oven to 200C/ 180C fan/gas 6 and put a baking sheet inside to heat up. 2 Line the pastry case with baking parchment, fill with baking beans and cook on the hot sheet for 10 mins – the burst of heat from the baking sheet will help prevent a soggy bottom. Carefully lift off the baking parchment with the beans and bake for 3 mins more to cook the pastry base. Turn down the oven to 180C/160C fan/gas 4. 3 To make the frangipane, put all the ingredients in a large bowl and beat with an electric whisk until well

mixed (alternatively, blitz in a food processor). Scatter the raspberries into the pastry case, spoon over the almond mixture and smooth the top with a knife. Scatter over the flaked almonds and bake for 30-40 mins until golden and firm. Carefully trim any excess pastry from the edge of the tart with a sharp knife before serving.

1 Heat the oven to 200C/180C fan/ gas 6. Soak a sheet of baking parchment in water, then crumple and wring out. Use to line a 20cm tin. 2 Bring a medium-sized pan filled with about an inch of water to a simmer, then turn the heat as low as it will go. Put a heatproof bowl that’s just big enough to sit on top onto the pan, making sure the bottom doesn’t touch the water. Put the nut butter and cacao liquor buttons into the bowl. Let the chocolate sit for 1-2 mins to melt slightly, then stir every 1-2 mins until completely melted with the nut butter. Remove the bowl from the heat. 3 Combine the almond flour, cocoa powder, sweetener, baking powder, baking soda and mix well. Mix in the egg to fully combine . 4 Add the apple cider vinegar and soya milk to the chocolate nut butter mixture and mix well. Don’t worry if it looks like the chocolate has seized,

it will come together once you’ve mixed it thoroughly. Combine your wet and dry ingredients and mix until fully incorporated. 5 Fold in the courgette, then carefully pour the batter into the prepared tin. Bake for 10 mins, then reduce the temperature to 180C/ 160C fan/gas 4 and bake for 10-15 mins more. It is ready when a toothpick inserted in the middle comes out a bit sticky but without batter clinging to it. Remove from the oven and leave to cool completely before cutting. 6 Before cutting the brownies, dip a knife in hot water, submerging the blade completely. Let the knife sit in the water for several minutes to make the blade hot. Keep dipping the blade and drying it between each cut you make into the brownies. Will keep chilled for up to three days.

GOOD TO KNOW low sugar PER SLICE 374 kcals • fat 25g • saturates 13g • carbs 30g • sugars 2g • fibre 1g • protein 6g • salt 0.6g

GOOD TO KNOW low sugar PER SERVING 142 kcals • fat 9g • saturates 3g • carbs 8g • sugars 1g • fibre 0.6g • protein 5.6g • salt 0.1g

low sugar

An ideal treat to pop in the kids’ lunchboxes

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Sugar-free biscuits Cut down on sugar and use xylitol as a sweetener for these biscuits instead. They’re ideal for dunking in your afternoon cup of tea or coffee. MAKES 12 PREP 15 mins plus cooling and 40 mins chilling COOK 20 mins EASY V

100g xylitol 100g unsalted butter, softened 1 tsp vanilla extract 1 lemon, zested (optional) 1 egg, beaten 175g plain flour

Keto doughnuts Try these moreish keto doughnuts made with almond flour. If you like blueberries, incorporate some into the mix – it’s a great way to add colour and more nutrients. MAKES 10 PREP 15 mins plus cooling COOK 15 mins EASY V

5g coconut oil, melted, plus a little extra for the tins 190g almond flour 90g xylitol or any sweetener of your choice ½ tsp baking powder ¼ tsp baking soda 60ml almond milk 3 eggs 1 tsp vanilla essence 1 tsp apple cider vinegar 100g frozen blueberries (optional) 1 tbsp nut butter 1 tbsp cacao powder 8-hole doughnut tray or silicone mould

1 Heat the oven to 200C/180C fan/ gas 6. Grease an eight-hole doughnut tray or silicone moulds with a little coconut oil. In a large bowl, stir 126 goodfood.com

together the almond flour, xylitol, baking powder and baking soda. 2 In a small bowl, whisk together the melted coconut oil, almond milk, eggs and vanilla essence. Fold the wet mixture into the dry mixture. Add the apple cider vinegar and mix well to combine everything. 3 If using blueberries, tip four or five into each cavity of the doughnut pan, then pour the batter evenly on top, filling each cavity about three quarters of the way. 4 Bake for 12 mins, then reduce the temperature to 180C/160C fan/gas 4 and cook for 5-10 mins until the doughnuts are lightly golden. Leave to cool until they’re easy to remove from the pan. 5 Meanwhile, stir together the nut butter and cacao powder with 1/2 tsp hot water in a small bowl. 6 When the doughnuts have cooled, carefully remove from the moulds and drizzle over the topping. Will keep chilled in an airtight container for up to three days. GOOD TO KNOW low sugar PER SERVING 183 kcals • fat 13g • saturates 2g • carbs 11g • sugars 1g • fibre none • protein 7g • salt 0.2g

1 Put the xylitol and butter in a large bowl and beat together with an electric whisk for 3-4 mins until soft and fluffy. Add the vanilla, lemon zest, if using, egg and a pinch of salt, then beat again to combine. Sift over the flour and fold in using a spatula. Turn the dough out onto a sheet of baking parchment and knead briefly to bring it together. 2 Shape into a log and wrap in the parchment. Chill for 40 mins. Heat the oven to 180C/160C fan/gas 6. Slice along the length of the dough in 1cm intervals – you should get about 12 cookies. Arrange the cookies evenly spaced apart on a baking tray lined with baking parchment. Bake for 15-20 mins until lightly golden. Leave to cool on the tray for 5 mins, then transfer to a wire rack and leave to cool completely. Will keep in an airtight container for up to five days. GOOD TO KNOW no sugar PER SERVING 156 kcals • fat 7g • saturates 4g • carbs 20g • sugars 0.2g • fibre 0.6g • protein 2g • salt none

low sugar Low-sugar chocolate sandwich cake Moist and squidgy, who would believe that this gorgeous chocolate cake is just 2g of sugar per slice? The creamy chocolate topping is also low in sugar but high in deliciousness. CUTS INTO 12 PREP 35 mins plus cooling COOK 30 mins EASY V

150ml rapeseed oil, plus extra for greasing 250g cooked beetroot 50g cocoa 140g plain wholewheat flour 100g plain white flour 50g ground almonds 200g xylitol 2 tsp baking powder 1 tsp bicarbonate of soda 2 large eggs 2 tsp vanilla extract 50ml skimmed milk For the chocolate cream 150ml pot natural bio-yogurt 2 tbsp cocoa 100g xylitol 150ml pot double cream

1 Heat the oven to 160C/140C/gas 3 and grease and line the base of two 20cm sandwich tins with baking parchment. To start making the chocolate cream, stir the yogurt with the cocoa and xylitol until completely blended then set aside. This helps to dissolve the xylitol granules. 2 Blitz the beetroot in a food processor until it resembles a thick purée. Tip in the cocoa, flours, ground almonds, xylitol, baking powder and bicarbonate of soda and pulse briefly to mix together. 3 Add the eggs, 150ml rapeseed oil, vanilla extract and milk and blitz again to make a smooth liquid batter. 4 Divide the mixture evenly between the tins, working quickly as the baking powder activates once in contact with the liquid ingredients, then bake for 25-30 mins until a skewer poked into the middle of the

cakes comes out clean. Cool for a few minutes, then remove from the tins and finish cooling on a wire rack. Once cold, carefully strip off the baking parchment. 5 To finish the chocolate cream, whip the double cream until it holds its shape. Stir the cocoa mixture then fold in all but 2 tsp into the cream. Spread a third of the cream on top of one of the sponge cakes, top with the remaining sponge, then spread with the rest of the chocolate cream to create a swirly finish. Dot over the reserved cocoa mixture and gently feather in with the end of a teaspoon. Will keep chilled for up to two days. Return to room temperature before eating for the best taste and texture. GOOD TO KNOW low sugar PER SERVING 412 kcals • fat 24g • saturates 6g • carbs 40g • sugars 2g • fibre 3g • protein 7g • salt 0.6g

Rich cocoa sponge paired with a creamy yogurt topping

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Gluten-free desserts

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Spoil yourself with rich chocolate cake, creamy flan, fruity crumble and more – and all completely free from gluten!

gluten-free

Sunken chocolate, olive oil & hazelnut cake SERVES 8-10 PREP 20 mins plus cooling COOK 1 hr 10 mins EASY V d

100g blanched hazelnuts, roughly chopped 175ml extra virgin olive oil, plus extra for the tin 200g 70% dark chocolate, roughly chopped 5 eggs, separated 175g golden caster sugar 1 tbsp icing sugar, for dusting vanilla ice cream, to serve (optional)

1 Heat a dry frying pan over a medium heat. Toast the hazelnuts, shaking the pan from time to time, until golden and fragrant. Transfer to a plate and leave to cool completely, then blitz in a food processor until the texture of breadcrumbs. 2 Oil and line with baking parchment the base and sides of a 23cm springform cake tin. Tip the chocolate into a heatproof bowl and set over a pan of simmering water, making sure the base of the bowl doesn’t touch the water. Melt the chocolate, giving it a stir every now and then. Alternatively, melt in short blasts in the microwave. Remove from the heat and slowly pour in the oil, whisking constantly until smooth and glossy. 3 Beat the egg yolks and 50g of the caster sugar in a separate bowl for 5 mins until pale and thickened. Gently fold the whisked yolk mixture into the chocolate mixture along with the hazelnuts and a pinch of sea salt (the ingredients don’t need to be fully combined yet). Set aside. 4 Whisk the egg whites and remaining caster sugar in a separate bowl, using a stand mixer or electric whisk, to form medium soft peaks. Use a large metal spoon to stir a little of the whites into the chocolate mixture to loosen, then gently fold in the remainder. Carefully pour the batter into the tin. Will keep wrapped and frozen for up to two months. 5 Heat the oven to 180C/160C fan/gas 4 and bake for 35-45 mins. If cooking from frozen, bake for 55-60 mins. The cake is ready when a skewer inserted into the middle comes out almost clean, with just a few crumbs clinging to it. Leave to cool in the tin until warm, then carefully remove the base and sides of the tin. Dust over the icing sugar and serve with vanilla ice cream, if you like. GOOD TO KNOW gluten free PER SERVING (10) 448 kcals • fat 35g • saturates 9g • carbs 25g • sugars 23g • fibre 3g • protein 7g • salt 0.1g

Gluten-free mixed berry crumble SERVES 4 PREP 10 mins COOK 1 hr EASY V

mixed berries (we used blackberries, strawberries and raspberries) 1 tbsp cornflour 2 tbsp light brown soft sugar 150g gluten-free plain flour 65g cold unsalted butter, cut into cubes 30g gluten-free jumbo oats 1 tbsp demerara sugar custard or clotted cream, to serve (optional)

1 Heat the oven to 180C/160C fan/gas 4. Toss the berries, cornflour and brown sugar together in a large bowl (if you’re using very tart berries, add a little more sugar, if you like). Tip into a pie or baking dish (ours was 22 x 22cm). 2 Put the flour and a pinch of salt in a large bowl, and rub in the butter until the mixture resembles coarse breadcrumbs. Stir in the oats. Scatter the crumble mixture over the berries, then sprinkle over the sugar and bake for 55 mins1 hr until the crumble is lightly golden and the fruit is bubbling at the edges. Serve warm with custard or clotted cream, if you like. GOOD TO KNOW 1 of 5-a-day • gluten free PER SERVING 398 kcals • fat 15g • saturates 9g • carbs 59g • sugars 21g • fibre 5g • protein 4g • salt 0.2g

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Classic rice pudding Have this creamy pudding cooking in the oven while you make dinner and round off your meal with a comforting pud. Serve with jam for a feel-good treat. SERVES 4-6 PREP 5 mins COOK 1 hr 30 mins EASY V

butter, for the dish 130g pudding rice 70g caster sugar 2 tsp vanilla bean paste or 1 vanilla pod, split and seeds scraped out

800ml whole milk 170ml double cream grating of nutmeg fruit jam of your choice, to serve (strawberry or apricot work well)

1 Heat the oven to 160C/140C fan/gas 3 and butter a 1.5-litre baking dish. Put the pudding rice, sugar, vanilla, milk and cream in a bowl and stir to combine. Pour the mixture into the prepared dish and grate over a generous layer of nutmeg. Bake for 1 hr 30 mins until a brown skin has formed on top of the pudding and the rice is cooked and tender. 2 Leave to cool slightly, then scoop the warm pudding into bowls and serve with a dollop of jam on top.

Raspberry & pistachio parfait SERVES 10-12 PREP 1 hr plus overnight freezing COOK 45 mins MORE EFFORT V

oil, for greasing For the purée 500g raspberries For the sabayon 6 large egg yolks 100g golden caster sugar For the meringue 125g golden caster sugar 2 large egg whites For the parfait 300ml double cream 300g pistachios, 100g chopped, 200g blitzed to a crumb 100g raspberries, halved, plus extra to serve

1 Grease a 900g loaf tin with oil, then line with baking parchment. To make the purée, blitz the raspberries to a pulp in a blender, then pass through a fine sieve into a saucepan. Gently reduce on a low heat for 30 mins, stirring now and then, until about 200ml and the colour has intensified. Remove from the heat and leave to cool. 130 goodfood.com

2 To make the sabayon, whisk the egg yolks and sugar in a glass bowl over a pan of simmering water for 10 mins until the eggs are pale, thick and doubled in volume. Set aside. 3 To make the meringue, heat the sugar in a saucepan with 2 tbsp water until it reaches 120C on a thermometer. Meanwhile, use a mixer or electric whisk to whisk the egg whites on the lowest setting. Once the sugar has reached 120C, carefully pour onto the egg whites and turn up the mixer or electric whisk. Continue to whisk until the whites are cool. 4 To make the parfait, whisk the cream until it forms soft peaks. Add the raspberry purée and chopped pistachios, then fold in the sugary egg yolks. Once combined, fold in half the egg whites. Add the raspberries and remaining egg whites, gently fold together, then pour into the loaf tin. Freeze overnight. 5 Remove the parfait from the tin. Cover in the blitzed pistachios, place on a tray, wrap and return to the freezer. When you’re ready to serve, slice the parfait and serve with a few fresh raspberries alongside. GOOD TO KNOW gluten free PER SERVING (12) 394 kcals • fat 28g • saturates 11g • carbs 26g • sugars 23g • fibre 4g • protein 8g • salt 0.1g

GOOD TO KNOW gluten free PER SERVING (6) 358 kcals • fat 21g • saturates 13g • carbs 36g • sugars 18g • fibre 0.3g • protein 6g • salt 0.2g

gluten-free Flan Make this creamy, delicious flan inspired by the classic Mexican recipe – it’s easy to make and can be prepared a day ahead. SERVES 8-10 PREP 10 mins plus 30 mins cooling and 6 hrs chilling COOK 55 mins EASY V

120g caster sugar 5 medium eggs, at room temperature ½-1 tsp vanilla extract 397g can condensed milk 400ml evaporated milk 150ml whole milk

1 Heat the oven to 180C/160C fan/ gas 4. Tip the caster sugar into a large saucepan along with 2 tbsp water, and cook over a high heat without

stirring until the sugar starts to dissolve. Once the sugar is dissolving, you can swirl the pan occasionally for about 5 mins until you have an evenly coloured, golden caramel. (It’s crucial that the sugar dissolves completely to achieve this.) As soon as the mixture has turned into caramel, tip into a 20cm flan tin (it should not be a loose-bottomed tin), tilting the tin back and forth to completely coat the base. Set aside to cool. 2 Whisk the eggs and vanilla together in a large bowl, then vigorously whisk in the condensed, evaporated and whole milks until well combined. Pour the custard into the tin and cover with foil, sealing well at the edge. Put the tin in a high-sided baking tray (about 5cm deep) and pour boiling water from the kettle

into the tray so it reaches about halfway up the side of the tin. Transfer the tray to the oven and bake for 50 mins. 3 Carefully remove the tin from the tray and remove the foil. Put the tin onto a work surface and leave to cool for about 30 mins. Once the flan is just warm, cover and chill for at least 6 hrs, or overnight. 4 When you’re ready to serve, run a cutlery knife around the edge of the tin, then put a large serving plate (use a plate with a lip, as the caramel will run out) over the tin and invert quickly. Cut into wedges to serve. GOOD TO KNOW gluten free PER SERVING (10) 288 kcals • fat 10g • saturates 6g • carbs 39g • sugars 39g • fibre none • protein 10g • salt 0.4g

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sweet treats Avocado

Swap dairy for this versatile fruit and delight the family with deliciously creamy but lighter desserts Avocado & strawberry ices Avocado, which is full of healthy fats, gives a lovely creaminess to these delicious ices. Add balsamic vinegar to bring out the flavour of the strawberries. SERVES 4 PREP 5 mins plus freezing NO COOK EASY V

Chocolate, peanut butter & avocado pudding Avocado’s neutral flavour and creamy texture makes it a wonderful substitute for dairy in desserts or smoothies. These little pots will keep for a few days in the fridge, making it a great make-ahead dessert! SERVES 4 PREP 10 mins plus 1 hr chilling NO COOK EASY V

2 large, ripe avocados, halved and stoned 1 large banana, chopped 5 soft prunes 6 tbsp unsweetened almond milk or coconut milk 2 tbsp smooth peanut butter (unsweetened, if possible)

3 tbsp cacao powder or good quality cocoa powder 100g coconut milk yogurt 2 tsp maple syrup or honey dark chocolate (80% cocoa, if possible), to decorate

1 Scoop the avocado flesh into a food processor. Add the banana, prunes, almond milk, peanut butter and cacao powder. Blend until smooth, adding a little more milk if the blade gets stuck. Scrape down the sides once or twice and blend again. 2 Divide the mixture between four small glasses. Mix the coconut yogurt with the maple syrup and top each pudding with a generous dollop. Finely grate a little dark chocolate over the top and chill for at least 1 hr. GOOD TO KNOW vegan PER SERVING 394 kcals • fat 30g • saturates 10g • carbs 19g • sugars 14g • fibre 8g • protein 6g • salt 0.1g

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200g ripe strawberries, hulled and chopped 1 avocado, stoned, peeled and roughly chopped 2 tsp balsamic vinegar ½ tsp vanilla extract 1-2 tsp maple syrup (optional)

1 Put the strawberries (save four pieces for the top), avocado, vinegar and vanilla in a bowl and blitz using a hand blender (or in a food processor) until as smooth as you can get. Have a taste and only add the maple syrup if the strawberries are not sweet enough. 2 Pour into containers, add a strawberry to each, cover and freeze until firm. Allow the pots to soften for 5-10 mins before eating. GOOD TO KNOW vegan • low cal • vit c • 1 of 5-a-day • gluten free PER SERVING 94 kcals • fat 7g • saturates 1g • carbs 4g • sugars 3g • fibre 3g • protein 3g • salt none

sweet treats

Easy vegan chocolate cake This indulgent, fudgy vegan cake is topped with a wonderfully rich frosting – you’d never guess that it’s gluten-free and made without dairy, eggs, wheat or nuts! SERVES 12 -16 PREP 30 mins COOK 25 mins plus setting EASY V

dairy-free sunflower spread, for greasing 1 large ripe avocado (about 150g) 300g light muscovado sugar 350g gluten-free plain flour 50g good-quality cocoa powder 1 tsp bicarbonate of soda 2 tsp gluten-free baking powder 400ml unsweetened soya milk 150ml vegetable oil 2 tsp vanilla extract For the frosting 85g ripe avocado flesh, mashed 85g dairy-free sunflower spread 200g dairy-free 70% cocoa chocolate, broken into chunks 25g cocoa powder 125ml unsweetened soya milk 200g icing sugar, sifted 1 tsp vanilla extract gluten-free and vegan sprinkles, to decorate

1 Heat the oven to 160C/140C fan/ gas 3. Grease two 20cm sandwich tins with sunflower spread, then line the bases with baking parchment. 2 Put the avocado and sugar in a food processor and whizz until smooth. 3 Add the flour, cocoa powder, bicarbonate of soda, baking powder, soya milk, vegetable oil and vanilla extract with 1/2 tsp fine salt and whizz to a velvety, liquid batter. 4 Divide between the tins and bake for 25 mins or until fully risen and a skewer inserted into the middle of the cakes comes out clean. 5 Cool in the tins for 5 mins, then turn onto a rack to cool completely.

6 Meanwhile, make the frosting. Beat together the avocado flesh and sunflower spread with electric beaters until creamy and smooth. Pass through a sieve and set aside. 7 Melt the chocolate over a bowl of water or in the microwave, then let it cool for a few minutes. 8 Sift the cocoa powder into a large bowl. Bring the soya milk to a simmer in a pan over a low heat, then gradually beat into the cocoa until smooth. Cool for a few minutes.

9 Tip in the avocado mixture, icing sugar, melted chocolate and vanilla extract, and keep mixing to make a shiny, thick frosting. Use the frosting to sandwich the two cakes together, then spread the rest over the top. 10 Cover with sprinkles or your own decoration, then leave to set for 10 mins before slicing. Will keep in an airtight container for up to two days. GOOD TO KNOW vegan PER SERVING (16) 452 kcals • fat 24g • saturates 6g • carbs 53g • sugars 34g • fibre 3g • protein 4g • salt 0.9g

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Mini marvels Small is beautiful when it comes to these wonderful bite-sized bakes – just the thing when you fancy something sweet without overindulging

Madeleines MAKES 8 PREP 10 mins plus cooling COOK 15 mins EASY V

50g butter, melted then cooled slightly, plus extra for the mould 1 egg 50g caster sugar 1 tsp honey 50g self-raising flour

1 Heat the oven to 210C/190C fan/ gas 6 and brush eight holes of a madeleine tin with melted butter (if you have a six-hole tin, you’ll need to bake in two batches). Beat the egg 134 goodfood.com

with the sugar and honey using an electric whisk until pale, fluffy and tripled in volume. Whisk in the flour and a pinch of salt, followed by the 50g melted butter. 2 Spoon the mixture into the holes of the tin. Bake for 8-10 mins until puffed up and golden. Turn out onto a wire rack and leave to cool slightly. These are best eaten warm, but can also be served cold. Will keep in an airtight container for up to two days. PER SERVING 111 kcals • fat 6g • saturates 4g • carbs 12g • sugars 7g • protein 2g • salt 0.2g

tip Make your madeleines taste extra special by including these additional touches. • BROWN BUTTER After you’ve melted the butter, continue to simmer until it turns light golden brown – this will give your cakes a deliciously nutty flavour note. • GLAZED Melt apricot jam with a little water, then brush over the warm cakes to add a sweet glaze. • FLORAL Add a few drops of rosewater or orange blossom extract to the batter for a delicately perfumed bake.

baking

Healthier Dubai-style chocolate bites Try this lighter take on Dubai chocolate made with a pistachio, tahini and coconut filling– they’re incredibly moreish. MAKES 12-16 PREP 10 mins plus 20 mins chilling COOK 5 mins EASY V

150g dark chocolate, chopped into small pieces 1 tbsp coconut oil 2 tbsp pistachio butter 2 tbsp tahini 3 tbsp desiccated coconut 1 tbsp pistachios, chopped

1 Melt the chocolate and coconut oil together in a heatproof bowl set over a pan of simmering water, stirring until smooth. Or, melt in 30-second bursts in the microwave. Remove from the heat and cool slightly. 2 To make the filling, stir the pistachio butter, tahini and desiccated coconut together in a small bowl until well combined – the mixture should be thick but spoonable. If it’s too dry, stir in a little more pistachio butter. 3 Spoon about 1 tsp melted chocolate into each of 12-16 mini silicone moulds or mini cupcake cases, tilting back and forth to coat the sides. Chill in the freezer for 5 mins to set slightly. 4 Spoon a small dollop of the pistachio mixture into each chocolate-lined mould, flattening it gently using the back of the spoon. Top with more melted chocolate to completely cover the filling, then sprinkle over the chopped pistachios and a pinch of salt. Chill in the fridge for 20 mins until fully set. 5 Pop the chocolates out of the moulds and serve. Will keep chilled in an airtight container for up to a week. PER SERVING (16) 107 kcals • fat 9g • saturates 5g • carbs 4g • sugars 3g • fibre 2g • protein 2g • salt none

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Jam tarts The hardest thing about this recipe is waiting for the tarts to cool down before you eat them. Do be careful – however tempting they may look, the jam will be dangerously hot when they come out of the oven. MAKES 12 PREP 25 mins plus cooling and 30 mins chilling COOK 18 mins EASY V

250g plain flour, plus extra for dusting 125g butter, chilled and diced, plus extra for the tin 1 medium egg 1 vanilla pod, seeds scraped (optional) 100g jam, fruit curd or marmalade of your choice

1 Put the flour, butter and a pinch of salt in a bowl and rub together with your fingertips (or pulse in a food processor) until the mixture resembles breadcrumbs. Stir in the egg and vanilla seeds, if using, with a cutlery knife. Add 1 tbsp cold water, then bring the dough together in one lump using your hands but trying not to knead it too much. Add 1 more tbsp of water if it’s not coming together. Wrap and chill for 30 mins. 2 Heat the oven to 200C/180C fan/gas 6. Butter a 12-hole tart tin, then dust your work surface with flour. Unwrap and roll out the chilled pastry to the thickness of half a £1 coin, then use a straight or fluted round cutter to cut out 12 circles that are big enough to line the holes in the tin. Dollop 1-2 tsp of your chosen filling into each one and, if you like, cut out little pastry hearts and pop them on top. 3 Bake for 15-18 mins until the pastry is golden and the filling is starting to bubble a little. Leave to cool in the tin for a few minutes then carefully transfer to a wire rack to cool completely.

Salted fruit ’n’ nut bark This super-simple chocolate bark is best eaten within a couple of weeks, but that shouldn’t be too difficult! MAKES 1 slab PREP 10 mins plus chilling and 10 mins cooling COOK 5 mins EASY V

200g dark chocolate (at least 70% cocoa solids) 100g white chocolate 50g mixed nuts (we used pecans, cashews, pistachios and macadamia nuts), chopped into chunky pieces 2 tbsp freeze-dried raspberries 50g dried fruit (we used sultanas, cranberries and chopped apricots) ¼ tsp sea salt flakes

1 Melt the dark and white chocolate in separate bowls suspended over pans of gently simmering water, stirring every now and then. Meanwhile, line a large baking tray with baking parchment. Leave the chocolate to cool for 10 mins. 136 goodfood.com

2 Pour the dark chocolate onto the tray and spread into a rectangle, roughly 20 x 25cm. Drizzle over the white chocolate and create a swirled pattern by dragging a cocktail stick back and forth across the chocolate. Scatter over the nuts, fruit and sea salt, then leave to cool and set. 3 Break into shards or leave whole to eat. Will keep in an airtight container for up to two weeks. PER 25G 145 kcals • fat 10g • saturates 5g • carbs 11g • sugars 9g • fibre 2g • protein 2g • salt none

tip DON’T DELAY This chocolate is best eaten within a fortnight as it’s not tempered – the process of heating then cooling quickly to give it a good shine and snap. This means it might develop white patches, known as chocolate bloom, if left for longer. Although the chocolate will still be fine to eat, it won’t look as appealing.

PER SERVING 183 kcals • fat 9g • saturates 6g • carbs 22g • sugars 6g • fibre 1g • protein 3g • salt 0.2g

baking Fork biscuits These easy treats take their name from the fork indent pattern added just before baking. Try dipping them in chocolate, if you like, for a touch of extra indulgence. MAKES 18-20 PREP 20 mins plus cooling and setting COOK 15 mins EASY V

100g salted butter, softened 50g caster sugar 1 tsp vanilla extract 150g self-raising flour 100g dark chocolate (optional)

1 Heat the oven to 180C/160C fan/ gas 4. Line a large baking tray with

baking parchment. Tip the butter and sugar into a bowl and beat, using electric beaters or a stand mixer, for 3-5 mins until really soft and creamy. Pour in the vanilla and beat for 20 seconds until well incorporated. Add the flour and stir with a spatula. Once almost mixed in, bring together with your hands. 2 Divide the dough into 18-20 pieces, weighing roughly 15g each, and roll into balls. Put on the prepared baking trays, well spaced apart. Using a fork dipped in water, gently press down to flatten the balls and leave a fork indent. Bake for 12-15 mins until pale golden around the edges. Leave to cool completely on the trays.

3 Melt the chocolate, if using, in a heatproof bowl set over a pan of gently simmering water. Line a baking tray with baking parchment. Once the biscuits have cooled, dip half of each into the chocolate, then transfer to the rack to set. PER SERVING (20) 75 kcals • fat 4g • saturates 3g • carbs 8g • sugars 3g • fibre 0.3g • protein 1g • salt 0.1g

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Recipe index

recıpes always work

Our at-a-glance guide to find your favourites in a flash BREAKFAST & BRUNCH Baked oats 30 Blackberry & banana breakfast muffins 31 Cinnamon crêpes with nut butter, sliced banana & raspberries 82 Clementine & vanilla porridge with citrus salsa 80 Confit garlic with roasted tomatoes on toast 96 Double smash breakfast brioche 52 Healthy baked beans 32 Healthy homemade granola 30 Healthy pancakes 33 Kimchi eggs 96 Pink eggs & beetroot with yogurt & chilli butter 111 Raspberry kefir overnight oats 82 Sweetcorn fritters with eggs & black bean salsa 81

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SOUPS, SANDWICHES & STARTERS Chipotle sweet potato soup 46 Garlic mozzarella balls 108 Lentil bolognese soup 84 Scotch broth 112

SALADS Avocado, roasted broccoli & sesame rice salad 20 Baked feta & bean salad 65 Bang bang chicken & chickpea shake-up salad 40 Citrussy tofu udon shake-up salad 42 Crispy spud salad with sauerkraut, ham hock & peas 94 Kale caesar salad 70 Little Gem, griddled courgette & feta shake-up salad 42 Parmesan chicken & green bean salad 63 Prawn, cucumber and avocado salad with miso dressing 98 Ras el hanout rice salad with orange & cumin dressing 104 Spicy lime & mixed bean salad 41 Spicy miso salmon & kale salad 43 Spring green salad with parsley & blue cheese 16 Vegan roast spiced squash salad with tahini dressing 84 Winter salad 83

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MAINS

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BBQ chicken drummers with green goddess salad 21 Burger bowl 118 Cajun sausage stew 44 Cheese & bacon turnovers 108 Chicken alfredo pasta bake 49 Chicken & feta meatball wellness bowl 56 Chicken, leek & brown rice stir-fry 14 Chicken, sweet potato & peanut stew 47 Chorizo & Savoy cabbage rigatoni 112 Coconut chicken & black bean stew 104

Cod with cucumber, avocado & mango salsa salad 17 Creamy Cajun-spiced prawn orzo 91 Creamy chicken stew 120 Crispy salt & pepper beef 56 Duck ragu & pappardelle 115 Easy chicken fajitas 14 Easy salmon sushi rice bowl 61 Fragrant pork & lemongrass noodles 13 Green garlic chutney roast chicken with cumin-spiced vegetables 87 Harissa chicken with bulgur wheat 90 Healthy roast dinner 116 Healthy Swedish-style meatballs 120 Healthy tikka masala 117 Herby baked fish with green olives 64 Honey BBQ chicken tacos 51 Korean-style salmon bites & gochujang mayo 56 Mango, lime & chilli prawn fishcakes 48 Miso chicken traybake 26 Miso salmon & veg traybake 87 One-pan coconut fish curry pie 88 Pan-fried salmon with braised Little Gem 12 Peking duck 106 Pork schnitzel with lemon caper butter 45 Puttanesca hake traybake 119 Roasted cauliflower & chicken curry 113 Schmaltzy lentils with chicken, olives & lemon 68 Sea bass with cauliflower mash & parsley sauce 26 Sesame salmon, purple sprouting broccoli & sweet potato mash 19 Sesame steak & buckwheat noodle bowls 59 Spiced lamb with bulgur & tahini dressing 20 Spiced mackerel noodles 69 Spicy beef taco bowl 85 Sumac salmon with spring fattoush 94 Sunday sauce 45 Trout, sweet potato & vegetable traybake 25 Za’atar & lemon chicken traybake 46

VEGETARIAN MAINS

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Butternut squash lasagne 73 Cashew pesto pasta 74 Chana masala with pomegranate raita 22 Coconut, curry leaf & turmeric saucy lentils 70 Creamy tagliatelle with spinach & petit pois 27 Garlic & lemon beans & herby green aïoli 62 Garlic mushroom flatbread pizzas 67 Ginger & lime pickle dhal 48 Greek-style beans 66 Green baked eggs 71 Halloumi fajitas with soured cream & guacamole 23

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RECIPE KEY

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Vegan

Indian-inspired spicy cabbage 3 Korean-style cauliflower & carrot baked rice 118 Lemon roasted vegetables with yogurt & tahini dressing 18 Mama’s iconic tabbouleh 38 One-pan smoky veggie lentil lasagne 91 Orecchiette with butter beans, parsley, chilli & lemon 15 Shiitake, broccoli & sweet pepper stir-fry with black bean sauce 104 Slow cooker vegetable lasagne 116 Sticky orange tofu with veg-fried noodles 25 Super-green curry with quinoa rice 88 Sweet potato and chickpea curry 98 Tempeh & mushroom stir-fry 74 Tempeh stir-fry 100 Tikka tofu-loaded coriander & garlic naan 52 Tofu scramble 60 Vegan falafel wrap 38 Vegan shepherd’s pie 121 Veggie-loaded flatbread 58 Watercress pearl barley risotto with brown butter hazelnuts 110 Winter veg pilaf 97 Za’atar spiced avocado toast with scrambled eggs 39

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SIDES, EXTRAS & DRINKS

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Air fryer crisps 35 Hummus snack packs 34 Kefir, banana, almond and frozen berry smoothie 94 Kombucha 100 Peanut butter smoothie 60 Pecan-stuffed dates 35 Roasted chickpeas 35 Sauerkraut 8 Spicy microwave popcorn 34

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SWEET TREATS & BAKES

Avocado & strawberry ices 132 Berry almond bakewell 124 Chocolate, peanut butter & avocado pudding 132 Classic rice pudding 130 Easy vegan chocolate cake 133 Flan 131 Fork biscuits 137 Gluten-free mixed berry crumble 129 Healthier Dubai-style chocolate bites 135 Healthy banana & peanut butter ice cream 139 Jam tarts 136 Keto brownies 124 Keto doughnuts 126 Low-sugar chocolate sandwich cake 127 Madeleines 134 Raspberry & pistachio parfait 130 Salted fruit ‘n’ nut bark 136 Sugar-free biscuits 126 Sugar-free victoria sponge 123 Sunken chocolate, olive oil & hazelnut cake 129

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Get the most from our recipes Good Food is the UK’s No 1 food lifestyle media brand. We’re passionate about food and cooking. While recipes are our focus, we’re committed to helping you have the best food experience you can. We take food seriously, but also believe it’s a pleasure to be enjoyed, whether cooking for the family or trying new recipes. We would love you to share your efforts with us on social media.

Cook with confidence All the recipes are tested thoroughly, so they’ll work first time for you at home. Most are developed in our test kitchen by our cookery team. No matter who writes the original recipe, each one is thoroughly tested. Your time and money are precious, so we want to guarantee you a perfect result every time. l Always read the recipe before starting, and use standard measuring spoons for accuracy. l If egg size is important, we’ll state it in the recipe.

Vegetarian and vegan recipes Recipes that are labelled as vegetarian or vegan assume that you are using vegetarian or vegan ingredients. Always check the labels, especially for cheese, sugars, vinegars, stock cubes, spreads and sauces. You’ll find vegetarian hard cheese in most supermarket economy ranges.

What our labels mean EASY Simple recipes everyone can make, even beginners. MORE EFFORT These require a bit more skill. V Suitable for vegetarians (see above). If we say you can freeze a recipe (❄ ❄), freeze for up to three months unless otherwise stated. Defrost thoroughly.

Helping you eat well Our BANT-registered nutritionist analyses our recipes on a per serving basis, not including optional suggestions. You can compare these amounts with the Reference Intake (RI), the official amount an adult should consume daily: Energy 2,000 kcals, fat 70g, saturates 20g, carbohydrates 260g, sugars 90g, protein 50g, salt 6g (please note, RIs for total fat, saturates, sugar and salt are the maximum daily amounts). We do not nutritionally analyse book extracts, and some recipes may not state salt and sugar content.

we love

Ice little treat A simple, scrumptious low-fat dessert that’s hard to resist – simply combine bananas with almond milk, peanut butter and cinnamon, then freeze Healthy banana & peanut butter ice cream SERVES 4 PREP 10 mins plus 1 hr freezing NO COOK EASY V ❄

4 ripe bananas, chopped into 3cm chunks, then frozen 2 tbsp almond milk 1 tbsp organic peanut butter 1 tsp ground cinnamon 1 tbsp dark chocolate, grated 1 tbsp flaked almonds

1 Tip the frozen bananas and almond milk into a blender and whizz to a smooth consistency. Add the peanut butter and cinnamon and whizz again. Taste and add a little more cinnamon, if you like. 2 Transfer to a freezer-proof container and freeze for 1 hr. 3 Serve with grated chocolate and flaked almonds sprinkled over. GOOD TO KNOW healthy PER SERVING 169 kcals • fat 6g • saturates 2g • carbs 24g • sugars 22g • fibre 2g • protein 3g • salt none

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